WOD

THIS WEEK’S WORKOUTS!

This page is updated weekly, so make sure to check back in to checkout the daily workouts.

  • “Murph”

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1 mile Run

    In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

    This workout was one of Mike's favorites and he'd named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

  • Metcon
    EMOM 15 (alternating)
    15 Abmat sit-up
    15 Push press 75/55
    30 Unbroken double-under

  • Strength
    Back squat week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95%

    Metcon
    Tabata calorie row
    rest 1 min
    Tabata box jump 24/20"

  • Strength
    Bench Press week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95%

    Metcon
    AMRAP 10
    10 Wall ball AHAP
    10 Russian twist 25/15lb

  • Strength
    Deadlift week 3
    5@40%
    5@50%
    3@60%
    5@75%
    3@85%
    1+@95%

    Metcon
    AMREP 8
    5,10,15 etc Burpee
    DB snatch 50/35lb



  • “Tommy V”
    For time:
    21 Thrusters 115/75
    12 Rope Climbs 15'
    15 Thrusters 115/75
    9 Rope Climbs 15'
    9 Thrusters 115/75
    6 Rope Climbs 15'

    Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.

    We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.