WOD 2025.06.02

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

Use the heaviest weight you can for each set.
Rest as needed between sets.

Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.

Results

Tia-Clair Toomey-Orr Wins the 2025 Torian Pro — Is It Really Her Farewell to CrossFit?

WOD 2025.05.26

Murph

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

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.

Team Murph

For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m

Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.

Half Murph

For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m

Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.

Great turnout today to honor the fallen with 33 people doing either full, half, or partner Murph!

Results

The Murph Origin Story

WOD 2025.05.24

Team WOD: FT: Power Clean Ladder and Runs

For time:
40 Power Cleans, 135/95 lbs
Partner Run, 600 m
30 Power Cleans, 155/105 lbs
Partner Run, 400 m
20 Power Cleans, 185/125 lbs
Partner Run, 200 m

Solo WOD: FT: Power Clean Ladder and Runs

For time:
20 Power Cleans, 135/95 lbs
Run, 600 m
15 Power Cleans, 155/105 lbs
Run, 400 m
10 Power Cleans, 185/125 lbs
Run, 200 m

Results

WOD 2025.05.23

 

Bench Press 2-2-2

Bench Press 2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

FGB Style: Row Cal, AbMat Sit-ups, Wall Balls

3 rounds, 1 min per station, of:
Row Calories
AbMat Sit-up
Wall Ball
Rest

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Results

WOD 2025.05.22

E2MOM for 12 mins: 1 Power Clean + 1 Hang Power Clean + 1 Jerks

Every 2 mins for 12 mins do:
1 1 Power Clean + 1 Hang Power Clean + 1 Jerk, pick load

AMRAP 20 mins: Run, Single DB Hang Clean & Jerks, and Single DB Box Step-ups

Complete as many rounds as possible in 20 mins of:
Run, 200 m
10 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
10 Dumbbell Box Step-ups, 50/35 lbs

 

Results