Friday 5-29-26
Teams of 2
AMRAP 18
10 Syncro Toes to Bar
20 Parallette Shoot Throughs
10 Syncro Air Squats
20 Parallette Push-ups
10 Syncro Sit-ups
20 Box Jump Overs (24/20)
Immediately into…
8:00 to find Sandbag (100/75) Clean Over Bar for Max Height
Wednesday 5-27-26
Conditioning:
On the 3:30 x 5
300 Meter Row
6 DB Seated Press
6 Right Arm Bent Over DB Rows
6 Left Arm Bent Over DB Rows
Accessory Strength:
Wall Walk + Static Hold
Tuesday 5-26-26
Plyometrics
Conditioning:
5 Rounds
400 Meter Run
8 Right Arm DB Snatches
8 DB Goblet Squats
8 Left Arm DB Snatches
8 DB Goblet Reverse Lunges
DB (50/35) Cap 18:00
Saturday 5-23-26
“MURPH”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
RX: Weighted Vest (20/14)
We gather as a community to remember those who have sacrificed for our freedoms.🇺🇸🇺🇸🇺🇸
If you are newer to CrossFit, please don’t be intimidated by this workout. I will make sure that you have a plan to scale according to your current fitness level.
Family, friends and guests are welcome to join in the workout. Modifications will be provided based on your current fitness level.
We are honored to remember those who have sacrificed their lives for our freedom as we participate in the annual Memorial Day Murph hero WOD.🇺🇸🇺🇸🇺🇸
Friday 5-22-26
Clean and Jerks
Conditioning:
On the 2:00 x 5
20 Double Unders
Complex:
3 Deadlifts
3 Power Cleans
3 Shoulder to Overhead
BB (135/95)
Wednesday 5-20-26
Conditioning:
EMOM x 24
Minute 1: 15 WB Push Press
Minute 2: 15 Toes to Bar
Minute 3: 5 WB Shuttle Runs
Minute 4: 15 Burpees
Minute 5: 15 WB Sit-ups
Minute 6: Rest
WB (20/14)
Accessory Strength:
3-4 Sets
Plank
KB Farmers Carry
Plank
Tuesday 5-19-26
Snatches
Conditioning:
400 Meter Run start of each round
21-15-9
Kettlebell Swings (53/35)
KB Goblet Squats (53/35)
Cap 15:00
