CONDITIONING Murph Prep:7 Min AMRAP200m Run10 Strict Pull-Ups-Rest 3 Min-7 Min AMRAP200m Run15 Push-Ups-Rest 3 Min-7 Min AMRAP200m Run25 Air Squats*Suggested 20lb/14lb Vest if planning to wear one for Murph. Core For Quality:2-3 Rounds15 Abmat Situps20 Flutter Kicks (each side)30 Sec Plank40 yd KB Front Racked Left/Overhead Carry Right40 yd KB Front Racked Right/Overhead Carry...Read More

Mayhem Mini-Pump – Lower Body Push/Pull4 Rounds10 Barbell Back Squat @ moderate weight – maintain quality10 Barbell Romanian Deadlift @ moderate weight – maintain quality6 Rear foot elevated DB Split Squat (each side) @ moderate weight20 yd Lateral Band Walk @ moderate resistance – maintain quality-Rest 2:00min between round- CONDITIONING Ice the Hitman10 Sets (1...Read More

Mini-Pump – Upper Body Posterior3-4 Rounds10 Banded Lat Pulldowns @ moderate weight – maintain quality10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight-Rest 2:00min between rounds- CONDITIONING HellbentWith...Read More

STRENGTH Hang Muscle Snatch + Snatch Drop 3×3 CONDITIONING Fist of Khonshu2 Sets (1 set every 8 minutes)25 Box Jumps (30”/24”)50 Toes to BarRead More

STRENGTH Bench Press 5-5-4-4-4 CONDITIONING The Boogie Man3 Sets:AMRAP 2 Minutes3 Power Cleans (225/155)10 Bar Muscle UpsMax Calorie Echo Bike-Rest 4 Minutes between sets-Read More

STRENGTH Mayhem Mini Pump Arms/Core3 Rounds7 reps Single Arm KB Sit Ups (each side)11 Deficit Pushups (moderate deficit)11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality14 Single Dumbbell Waiter Hold Curl14 Pulse Ups21 Kettlebell Front Rack March Steps (each side)-Rest 2 Min between sets- CONDITIONING 3 Rounds for time:40 cal...Read More

CONDITIONING “Half Murph”800m Run50 Pull Ups100 Push Ups150 Squats800m Run OPTIONAL CORE 4 Rounds:25 Abmat20 4-count Flutter kicks15 V-Ups:30sec Superman HoldRead More

STRENGTH Back Squat 4×3 @ 75%, building each set CONDITIONING “Andi”For Time:100 Hang Power Snatches 65/45 pounds100 Push Presses, 65/45 pounds100 Sumo Deadlift High Pulls, 65/45 pounds100 Front Squats, 65/45 poundsRead More

CONDITIONING “Barbara Ann”5 Rounds for Time:20 Handstand Push-Ups30 Deadlifts 135/95 pounds40 Sit-Ups50 DU3:00min RestRead More

This week we deviate from our normal programming to bring you new CrossFit Benchmark WODs, introduced for the first time back in January along with a couple “favorites”. STRENGTH Power Clean 5×3 – Touch & Go, start at 60-65%, building each set CONDITIONING “Grettel”10 Rounds for Time:3 Clean-and-Jerks, 135/95 pounds3 Burpees over the Bar-REST 5:00-“Ingrid”10...Read More