SUCCESS STORIES

For Time:
Run 600m
10 DB Burpee + Deadlift
30 DB Power Snatch
Run 600 meters
10 DB Burpee + Deadlift
30 DB Clean & Jerk
Run 600 meters
10 DB Burpee + Deadlift
30 DB Thrusters

Loading:
20/15lb
35/20lb
50/35lb

Today is one the Classic CrossFit benchmark workouts “Christine” that uses our bodyweight on the deadlift barbell.  We are modifying this for our needs by adding a rest after each round to preserve the intensity per round.

3 Rounds:
500 meter row
12 Deadlifts (bodyweight)
21 Box Jumps (20″)
*Rest

Memorial Day (5-27-19) is quickly approaching. Each year on memorial day we participate in The MURPH challenge. The ’MURPH’ is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. Today’s WOD will help to prepare us for success completing the MURPH. Athletes can choose to run or row the 2-mile distance (3200 meters.)

For Time:
Run 1-Mile (w/20lb vest or Body Armor)
Run 1-Mile (Unloaded)

Modifiers:
– Decrease Distance

3 Rounds:
10 Front Squats
20 Kipping Pull-ups
50 Double Unders

5 Rounds:
1 Minute Wallballs (20/14lb)
1 Minute Abmat Sit-Ups
1 Minute Calorie Row
Rest