Workout of the Day

3105, 2016

It was another great turnout for the Memorial Day Murph today.  Thanks to all who came down.  Whether you completed the WOD as prescribed or modified it everyone that came down got after it and put in a big effort.  This is a fun WOD to use as a measuring stick since we repeat it each year.  I know those that came down are going to be smoked for a couple days but we must keep on track with this squat cycle.  If you did Murph and are really fatigued coming into the cycle tomorrow then back off your numbers a bit.  This is a repeat week in terms of squat numbers os it will mirror the percentages for last week.  We will jump up to 90% next week then 95% the week after followed be a retest on the 7th week.

Back Squat every 3:30

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

rest 5 min

“The 3’s”

3 Min Row for Distance

2 min rest

3 min ME Shoulder to Overhead 135/95

2 Min Rest

3 Min ME Double Unders

Post each total separately

“CrossCamp WOD”

HandStand/Handstand Push-up Technique 7 min then

3 Min Row for Distance

2 Min Rest

3 Min Burpee’s to Stand

2 Min Rest

3 Min to run 600M

2 Min rest

2 Min Assaut for Cal

1 min Rest

2 Min Sit-ups

1 Min Rest

2 Min Double Unders

1 Min Rest

3005, 2016

It is easy to get caught up in the usual holiday weekend craziness.  No work and 80 degrees makes for a great day to spend with friends and family.  I hope that all of you get at least a moment to really think about why we have this time to spend with our loved ones this weekend.  We have been given freedoms that were earned by men and women who were taken from this earth far too early.  The least that any of us can do on days like tomorrow is take a moment to reflect on the lives that were lost and say thank you.  Thank you to every man and woman who have served, continue to serve, or lost their lives serving this great country of ours. We will help honor these lives by programming Murph tomorrow.  Just one QOD tomorrow at 9:30am!

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

There are several ways to parition this WOD.  You can scale and change the WOD(half mile runs, breaking WOD into sets of 5/10/15, cutting reps into 50/100/150, ect) in any way you would like to get the reps done.  Looking forward to another great turnout.



2805, 2016

Reminder we will be having one WOD Monday at 9:30am.  Short and sweet tonight, see you tomorrow for a partner WOD!

“The Big Dipper”

20 Min AMRAP

P1-Run 400/Row 500/25 Cal Assault (rotate)


2,4,6,8,10,12,14,16, ect

Thrusters 75/55

Box Jumps 24/20


2705, 2016

A reminder that we will be having one class time on Monday for Memorial Day.  We will be running the WOD “Murph”.  This is a mile run followed by 300 squats, 200 Push-ups, and 100 Pull-ups then a mile run.  There are several ways to scale this which I would strongly suggest for many athletes.  No matter what your level is there will be a way to scale.  This will be delaying the Squat cycle one day to Tuesday.  A special shout out to Andrew I who crushed that WOD today, almost went unbroken on all reps.  Got some snatch work coming tomorrow.

Every 2 min x 8 sets complete Hi-Hang Power Snatch(no more then a couple inches below hip crease)+Hang Power Snatch+Below Knee Power Snatch

“The 7 Game Series”

12 Min AMRAP

8 Overhead Barbell Lunges (Alt Legs) 95/65

10 Toes 2 Bar

12 Lateral Barbell Burpee’s

2605, 2016

A big congrats to Natalie C and Tiffany Ann who both got their first pull-ups tonight!  Also Mark got his first kip as well.  Good long WOD, everyone got after it.  Muscle ups were looking strong even when athletes fatigued.  Squat program coming back around to complete week 3.  Battle that last set of 6!

5-7 min warm up

Front Squats every 3:30 complete

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

rest 5 min

“Burnt Toast”

1,2,3,4,5,6,7,8,9,10 Shoulder to Overhead 165/113

***Complete run to street——>river and back between each set.  End with a run after the set of 10.


10 Min EMOM

1st-7-10 Dumbell Bulgarian Split Squat Right Leg

2nd- 7-10 Dumbell Bulgarian Split Squat Left Leg


7 Min to complete 1000m row(or assault) then ME Wallballs with remaining time

rest 5 min

9 min AMRAP

Run to Street then river

15 Sit-ups

3 Wallwalks

2505, 2016

It was a great first CrossCamp WOD, thanks to all of you who came out.  Looking forward to Thurs!  A message to all athletes but mainly our newer athletes regarding the snatch.  Stay patient and learn to use those hips.  I have seen a bunch of athletes over pull with the shoulders as of late creating that early arm bend and losing hip drive.  The Snatch Pull is a great technique to find those hips, everyone should use that as a warm up to any snatch.  Got a long one coming at you tomorrow.

10 Min Kipping Pull-up Review

For those with Pulls

10 Min EMOM 3 weighted strict pull per min

“The Creep”

20 Min AMRAP

400 Meter Run

25 Kettle Swings 53/35

40 Double Unders

5 Ring Muscle Ups (scale to 5 bar MU/8 C2B-8 ring dips/8 Kip pulls/10 Ring Rows)