WOD
CrossFit WOD, May 26, 2025
3 x 3 60%
3 x 3 65%
CrossFit WOD, May 24, 2025
MURPH BBQ
Please join us for our traditional gathering directly after our Murph workout this Monday. We will fire up the grill at CrossFit at 10am. Burgers, Pork loin and hot dogs. Please bring your drink of choice and a chair. If you would like to pitch in bring something to share or there is a small list of things on the whiteboard you can cross off. Friends and family are welcome!
Sign up for a Murph classes 7am 8am 9am 10am
They fill up quick
Partner WOD
20 Round’s For Time:
10 T2B
6 Deadlifts 185/135
10 Box Jump Overs
CrossFit WOD, May 23, 2025
10 x 3 60% same weight for all sets
CrossFit WOD, May 22, 2025
6 x 3 add weight each set
On the 2:00 x 8 Rounds:
100 Meter Farmer’s Carry
Max Dumbbell Reps
Rounds 1-3-5-7: Dumbbell Goblet Squats
Rounds 2-4-6-8: Dumbbell Push-ups
Dumbbells: 50 / 35 lbs
Score: Total Dumbbell Reps
Goblet squats are with one DB
Muscle endurance …. Goal is to have 1 minute for reps
CrossFit WOD, May 21, 2025
3 x 5 75% Same Weight all sets
3 x 5 not to be done heavier than 70-75% 1RM Split Jerk
For Time]:
2 Rounds:
50 DU
5 Power Cleans
2 Rounds:
40 DU
4 Power Cleans
2 Rounds:
30 DU
3 Power Cleans
2 Rounds:
20 DU
2 Power Cleans
2 Rounds:
10 DU
1 Power Clean
Barbell: 165 / 115 lb
Time Cap: 15 Minutes
AEROBIC POWER [VO2 MAX]
CrossFit WOD, May 20, 2025
3 x 5 75% same weight as last week
CrossFit WOD, May 19, 2025
5 x 5 72% a little heavier than last week
same weight for all sets
2 x 2 75%
2 x 2 80%
2 Rounds
15 Strict Pull-ups
30 KBS 24/16kg
600m Run
RX Kipping Pull-ups
goal is sub 15
2 Rounds
25 Calorie Row
25 Hammer Curls
CrossFit WOD, May 18, 2025
200m Run
800m Ski Erg
400m Run
1,000m C2Bike
600m Run
800m Row
800m Run
15 Burpee Box Jumps
CrossFit WOD, May 17, 2025
[TEAMS OF 3]
5 Rounds Each x AMRAP 2:
“X” Power Snatches
Max Calorie Echo Bike
Round 1: 18 Power Snatches
Round 2: 15 Power Snatches
Round 3: 12 Power Snatches
Round 4: 9 Power Snatches
Round 5: 6 Power Snatches
* One Teammate Does Full 2 Minutes, Then Switch
* All Teammates Do 18, Then 15, Then 12…
– Score: Total Bike Calories
– Notes: With twice the amount of rest, look to move VERY quickly during your 2:00 work windows. Choose a barbell weight that you can complete in 1-2 quick-moving sets each round.
– Target Loading: Light-Moderate (45-55%)
POWER SNATCH alternativel
– Reduce Loading/Reps
– Double Dumbbell Hang Power Snatches, 35 / 25 lbs
– Kettlebell Swings, 53 / 35 lb
– Power Cleans, 135 / 95 lb
CrossFit WOD, May 16, 2025
30 T2B
2,400m Run
30 T2B
2,400m Run
5 x 5 74% same weight for all sets