Monthly Archives: May 2017

tuesday 5.30.17



20 ft each bear crawl

crab walk forward

crab walk backward

:05-:20 sec ring hold @ top of dip

otm 7 power snatch ascending

3 rnds

TTB (number you ended w/ last week/ goal unbroken)

15 db thruster sprint UNBROKEN (50/35)

(6 min cap)


wednesday 5.24.17



Memorial Day

On Monday, May 29th, we will be honoring the members of our armed services, in particular, those who have laid down their lives in the name of our country, with the most classic of all Hero WODs: ‘Murph’. For those who are unfamiliar with Hero WODs, they are some of the most mentally and physically challenging of workouts that CrossFit has to offer, a representation of the efforts put in by our fallen soldiers. They are named after specific soldiers who were known to have been CrossFitters themselves. The most well-known of all is the workout known as “Murph”, named after Navy Seal Lieutenant, and Medal of Honor recipient, Michael Murphy, who died in a fire-fight during Operation Red Wing on June 28th 2005, in Afghanistan. This is the operation depicted in the book and film “Lone Survivor”. The WOD is as follows:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

RX: partitioned

Rx+: unpartitioned with a weighted vest


There will be two start times: 9 AM and 10:30 AM. It is a tradition among our own community, and the CrossFit community on the whole to participate in “Murph” on Memorial Day. We hope for a great showing out of the community as we come together to memorialize our fallen heroes.

coaches choice


3 amrap

350 row

ME DB snatch (70/50)

5min rest

tuesday 5.23.17

coaches choice

otm 7

TTB +1


bar muscle ups


box jump overs (30/24)

15 cap
bar mup/ strict pull up + dip/ kipping pull up+ dip/ assisted pull up dip
strict hspu/ shspu 1ab mat/ kipping hspu 2 in def/ kneeling db strict press heavy no more than 4 straight / use as strength builder

monday 5.22.17


Rumor has it this crew kicked some serious butt this weekend. Two first place finishes

coaches choice + c+j skill

Back squat:

Work to 85% for 1×2, then 90% for 1×2, then 95% for 1×1 OR go for a new 1RM.


7 C+J (135/95)

35 du

(goal 5+ rounds fast C+J)

friday 5.19.17

coaches choice + hip mobility


Work at 80% of your 1RM Front Squat. Target 10lbs increase / week if work sets are above 285lbs. Target 5lbs increase / week if work sets are below 285lbs.

7 amrap

7 box jumpovers (30/24)

7 pc @75%