Tue WOD 5-27-14

After an Awesome Memorial Day WOD “Murph” yesterday, today’s throwback WOD we all love that will give you much needed Active Recovery.

Week 5 of our tighten up lighten up Challenge and Everyone Doing Awesome.  Let’s make some lasting changes.

50-40-30-20-10 of:




Memorial Day “Murph”

Happy Memorial Day, We celebrate today with a CrossFit tradition doing “Murph” in honor of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y., as well as many of our American Hero’s who have selflessly defended our great nation.  We say “Thank You” “MURPH” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run…

Friday WOD May 2

  SWOD: max jerk  Wod: 1 rope climb EMOM for 10 mins. (Scaled drops to every other minute on the minute) *if you need a break for a round it’s ok, 10 jumping lunge penalty for every incomplete or missed round. Set your goal for every minute or every other min on the min at…