Monday 6-1-26

 Monday 6-1-26

Front Squats

Conditioning:

EMOM x 6 (Alternating Movements)

10 Strict Pull-ups

10 Burpees

Rest 1:00

EMOM x 6 (Alternating Movements)

15 Wallballs (20/14)

15 V-ups

Saturday 5-30-26

 Saturday 5-30-26

Teams of 2

AMRAP 20

100 Ft DB Bear Crawl

200 Ft DB Front Rack Carry

24 DB Shoulder To Overhead

* Every 4:00, both complete 4 Strict Pull-ups

DB (50s/35s)

Friday 5-29-26

 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

 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

 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

 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

 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

 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

 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

Monday 5-18-26

 Monday 5-18-26

Conditioning:

AMRAP 16

20 Calorie Row

8 Chest to Bar Pull-ups 

8 Push-ups 

Accessory Strength:

Static Holds

Friday 5-15-26

 Friday 5-15-26

Age Group Semi Final Workout 5

AMRAP 10 

50 Ft DB Walking Lunges (50s/35s)

2-4-6…

Strict Handstand Push-ups 

Core Blast

Wednesday 5-13-26

 Wednesday 5-13-26

Conditioning:

On the 3:30 x 4

300 Meter Row

15 DB Box Step Overs (50s/35s) (24/20)

Accessory Strength:

Lat work

Plank

Tempo Ring Rows

Tuesday 5-12-26

 Tuesday 5-12-26

Clean and Jerks

Conditioning:

4 Rounds

400 Meter Run

10 DB Bent Over Rows (50s/35s)

10 Push-ups 

10 Air Squats

Cap 16:00

Monday 5-11-26

 Monday 5-11-26

Skill: Double Unders

Conditioning:

EMOM x 30

Minute 1: 8 Strict Pull-ups 

Minute 2: 20 Alternating Single Leg V-ups

Minute 3: 12 Alternating DB Burpee to Overhead (50/35)

Minute 4: 20 Toe Reaches

Minute 5: 12 Burpee Over DB 

Minute 6: Rest

Friday 5-8-26

 Friday 5-8-26

Snatch Technique

Conditioning:

4 Rounds

200 Meter Run

10 Alternating Hang DB Snatches (50/35)

10 Alternating DB Goblet Lunges (50/35)

Cap 12:00

Wednesday 5-6-26

 Wednesday 5-6-26

Conditioning:

On the 5:00 x 5

20 Single Unders

15 Double KB Deadlifts (53s/35s)

20 Crossovers

15 Double KB Clean and Jerks (53s/35s)

20 Double Unders

Accessory Strength:

Split Squats

V-up Holds

Single Leg Pike Leg Lifts

Tuesday 5-5-26

 Tuesday 5-5-26

Skill: Bar Muscle Up

Conditioning:

1-2-3-2-1

Wall Walks

10-20-30-20-10

Row Calories

Cap 20:00

Monday 5-4-26

 Monday 5-4-26

Bodyweight Test:

AMRAP 2

Pull-ups 

Rest 2:00

AMRAP 2

Push-ups 

Rest 2:00

AMRAP 2

Sit-ups 

Conditioning:

AMRAP 8

200 Meter Run

15 Air Squats

Saturday 5-2-26

 Saturday 5-2-26

“Waterfall”

Teams of 4-6

AMRAP 20

8/6 Ski Erg Calories

6 Burpees

8 Single Arm KB Overhead Squats (53/35)

10 KB High Pulls (70/53)

10/8 Echo Bike Calories