Workouts for the Week

 In Crossfit, WOD



In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run



For time
800m run
50 pull ups
100 push ups
150 squats
800m run

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his acts of courage and selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.
For more information about Lt Murphy, please also check out the feature-length documentary “Murph the Protector,”


Five sets of:
Push Press x 2 reps
Rest 90 seconds

In teams of two, partners alternate to complete 4 sets each of:
50 Double-Unders
20 Box Jump Overs (24″/20″)


Take 10-15 minutes to practice and/or build to a heavy-ish Snatch
For time:
Row 1000 Meters

Followed by

Three rounds of:
50,35kg. Overhead Squat x 15 reps
Ring Dips x 15 reps


Three sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60-90 seconds
Wall Climbs x 3-5 reps
Rest 60-90 seconds

Two sets for max reps of:
60 seconds of Hang Power Cleans (60/40kg)
60 seconds Rest
60 seconds of 10m shuttle sprints
60 seconds Rest
60 seconds of Row for Calories
60 seconds Rest


Take 15 minutes to practice/develop kipping pull-up or muscle-up skills
(your coaches will help to provide you with numerous drills appropriate to your current skill level);
and then,

Freaks on Friday

In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-ups
10 Kettlebell Swings
15 Squats
200 Meter Run

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