Saturday, May 4th, 2019

Saturday, May 4th, 2019

Partner WOD: In Teams of Two From 0:00-15:00 AMRAP 200 Meter Run (Together) 4 Rounds of 10 Deadlifts + 10 Wall Balls (2 Rounds Each Partner; 1 Person Working At A Time) From 15:00-30:00 AMRAP 200 Meter Run Together 4 Rounds of 10 Toes to Bar + 10 Dips Purpose of the...
Wednesday, May 1st, 2019

Wednesday, May 1st, 2019

May Focus Strength: Bench Press Power: Full Clean Skill: Murph Skill: Murph Prep WOD: 5 Rounds For Time 400 Meter Med-Ball Run 10 Kipping Pull Ups 20 Push Ups 30 Air Squats 1:00 Rest Purpose of the Workout: Welcome to May and welcome to Murph Prep! Each Wednesday will...
Sunday April 28th, 2019

Sunday April 28th, 2019

Sunday FUNday! ½  “Chad” For Time 500 Box Step Ups 20 Inch + 45lbs (Plate, Dumbbells, Kettlebells, Weightvest, Ruck Etc…) Purpose of the Workout: SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach.  He served as a SEAL assigned to...
Saturday April 27th, 2019

Saturday April 27th, 2019

Bring a Friend Day/Free Trial Class! 2 Rounds of 12:00 On/ 6:00 Rest Partner A: Run 200 Meters Partner B: AMRAP 20 Air Squats 15 Ab-Mat Sit Ups 10 Push Ups 5 Pull Ups/ RIng Rows Purpose of the Workout: The purpose of today’s WOD is to introduce CrossFit to your...
Wednesday April 24th, 2019

Wednesday April 24th, 2019

Skill: Rope Climb WOD: 25:00 AMRAP 400 Meter Run 2 Rope Climbs 400 Meter Run 5 Handstand Push Ups (Strict or Kipping) Purpose of the Workout: The purpose of today’s skill session is to continue our refinement of our rope climbing technique as we are going to be...
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