E3MOM for 30 mins: Double Unders, Handstand Push-ups, and Squat Cleans
Every 3 mins for 30 mins do:
25 Double Unders
6 Handstand Push-ups
2 Squat Cleans, pick load
Category: WOD
WOD 2025.06.03
Alt EMOM 10 mins: Muscle-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
3/2 Muscle-ups
6/4 Ring Dips
5 RFT: Push Jerks, C2B Pull-ups, and Sumo Deadlift High-pulls
5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
Checkout: 3 RFQ: Alt V-ups and Plank Hold
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs
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.
Tia-Clair Toomey-Orr Wins the 2025 Torian Pro — Is It Really Her Farewell to CrossFit?
WOD 2025.05.31
WOD 2025.05.30
WOD 2025.05.29
Shoulder Press 1RM
Log your best Shoulder Press 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
FT: Row and Push Press
For time:
Row, 500 m
21 Push Press, 115/85 lbs
Row, 500 m
18 Push Press, 115/85 lbs
Row, 500 m
15 Push Press, 115/85 lbs
Row, 500 m
12 Push Press, 115/85 lbs
WOD 2025.05.28
Back Squat 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
2 RFT: Run and Squat Medley
2 rounds for time of:
Run, 200 m
15 Back Squats, 115/75 lbs
Run, 200 m
12 Front Squats, 115/75 lbs
Run, 200 m
9 Overhead Squats, 115/75 lbs
WOD 2025.05.27
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!
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