Workout of the Day

2705, 2015

Big shout out to Michael G and Scott E.  I have been getting both of these guys in my 9:30’s all month and both have put a serious amount of work into each WOD they attend.  It is obvious they both come in to get technically better at each movement they focus on.  I love having athletes like this in class, athletes that are always wanting to progress.   Keep up the good work boys.  Get low on that snatch Balance.  Don’t forget to put strength numbers on board.  The snatch is meant to be an average of 5+ reps choose weight correctly.  35 second sprints tomorrow!

15 Min to build to a challenging Snatch Balance+Overhead Squat

“The Zen Garden”

12 Min EMOM

1st Row/AD for Cal 35 sec

2nd-Power Snatch 115/75/35 sec (if you can Touch N Go 135/95 for 6+reps without pressing it out use it)

3rd-Double Unders

Keep Running total of Cals and Snatches and post on board

2605, 2015

Today was a day that signified what CrossFit is to a lot of us.  It wasn’t just because we programmed and completed one of the longer, more grueling WOD’s that CrossFit has come up with, “Murph”.  It was the support that each displayed throughout the hour+ of work.  The day was summed up by an amazing act of support by three of our 38 North ladies.  As Chelsea S went out to complete her last Mile of running by herself, after grinding though murph, Gabbie D, Sereatha, and Leanne jumped up to join her.  Not for just a lap, but the entire mile adding a third mile to all of their workouts.  When I spoke with Chelsea afterward she said she would have walked if those ladies didn’t join her.  That was the energy that filled the box today.  Athletes were happily suffering for a good reason, to pay respect to all those who have fallen protecting this county.  It was great to be in there for a couple hours working out, then hanging after.  Almost 40 athletes getting after Murph.  Some scaled, some, with a weight vest, one with a Ghuilli suit, all badass efforts.  I hope that a bunch of you can make it down to McNear Park this Sat 12-4 to play a little cornhole and drink a couple beers.  It is a casual event, bring your family’s and kids, and come for a couple hours or 20 minutes.  It will be single elimination this year to cut down playing time.   Past Champs Trevor and Gregg will both be there to defend there titles.  Build your bar so you can drop down about 10-20 pounds for second AMRAP.   See you guys tomorrow

Halting Clean Deadlift (stay over bar for 3 full seconds lower bar to groud and stay on ground for 1 second)

6×2 reps

“Pressure Drop”


8 Shoulder to Overhead 155/105

12 Box Jumps 30/24

1 Min Rest

2 Min ME Sit-ups

1 Min Rest

5 Min Amrap

8 Shoulder to Overhead 135/95

12 Box Jumps 24/20

Post rounds separately and situps

2505, 2015

First and foremost I want to say thank you to every man and woman how has made the ultimate sacrifice to protect this Country of ours and the rights and privileges that is the foundation that this Country is built upon.  Tomorrow is a day to remember and appreciate.  Thank you to the Men and Women who continue to protect this Country everyday.  Who repeatedly put themselves in harms way so that we can fall asleep each night without the concerns and fears that so many countries share around the world.  A special shout out to my Grandfather who flew a P-51 in World War Two at the age of 21, a Grandfather I never had the opportunity to meet.

Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.  The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.  Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.  In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”  Then he continued the battle.  Dan Murphy, the sailor’s father, said it didn’t surprise him that his slain son nicknamed “The Protector” put himself in harm’s way. Nor was he surprised that in the heat of combat his son was courteous.  “That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That’s what made him such a good SEAL officer,” Murphy said.  A warship bearing the name of the Medal of Honor recipient was christened at Bath Iron Works, where the destroyer is being built.  Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden this week in Pakistan.  Murphy, of Patchogue, N.Y., earned his nickname after getting suspended in elementary school for fighting with bullies who tried to stuff a special-needs child into a locker and for intervening when some youths were picking on a homeless man, said Dan Murphy, a lawyer, former prosecutor and Army veteran who served in Vietnam.  Maureen Murphy said he thought he was too young to take a desk job as a lawyer. Instead, he went to officer candidate school, the first step on his journey to become a SEAL officer. He was in training during the Sept. 11 attacks, which shaped his views.  His view was that there are “bullies in the world and people who’re oppressed in the world. And he said, ‘Sometimes they have to be taken care of,’” she said.

Murph is the longest WOD you will do at this box.  If you RX WODs 95% of the time in here and have done Murph before please give it a shot RX.  If you have not yet I would strongly suggest breaking up the reps and/or scaling the WOD.  I look forward to see a bunch of you tomorrow.  There will be one WOD tomorrow at 9:30am.  Thanks


1 Mile Run

100 Pull-ups

200 Push Ups

300 Air Squats

1 Mile Run

If you have a 20# vest, wear it.

Option to break reps

20 Sets of

5 Pull

10 Push Ups

15 Air Squats


15 Sets


or 10 Sets of 5/10/15


2305, 2015

Early one off to a concert.  24 deep at the 9:30am?!?!  Crazy to see all of you get after it.  See you tomorrow

“The Crumb Cake”

12 Min AMRAP

400 Meter Run

21 kettle Swings 53/35

15 Wallball 20/14

3 Min Rest

12 Min AMRAP

400 Meter Run

21 Overhead Walking Lunges 45/25

15 Dumbell Push Press 45/30

2205, 2015

Way to push that weight on the OHS.  I saw a lot of people push their comfort zone and surprise themselves today with the weight they complete that WOD with.  Shout out to Gabbie D who hit 174 DU in the 2 min max effort in the middle of the WOD.  This is a movement gabbie struggled with a year ago.  Gabbie has worked her ass off with DU at every chance and it is cool to see it pay off in moments like today.  Remember we will be hosting one WOD for memorial day at 9:30am.  We will be programming Murph, hope to see you there.

15 Min to build to a tough Push Press+Push Press+Jerk


9 Min Ladder

2,4,6,8,ect Front Rack Barbell Step Ups to 20′ 115/75

2,4,6,8,ect box jump up and over 20′ must open hips on top

2,4,6,8,ect Hang Power Clean 115/75

2105, 2015

Great to see you guys get after Fight Gone Bad tonight.  It is a light Rx weight but it smokes even the strongest of athletes.  As we see from the regionals programming this year it isn’t all about pushing heavy weight.  Randy at 75# and thrusters at 115, this sport is about balance.  If you can njot go unbroken on the OHS for at least 2-3 rounds you are going to heavy for this WOD.  See you tomorrow

Halting Snatch Deadlift (halt for 3 full seconds then finish rep to hip and lower rest on ground for 1 second)

6×2 reps

“The Haymaker”


8 Overhead Squats 135/95

12 Toes 2 Bar

1 Min Rest


Double Unders

1 Min Rest



12 Toes 2 Bar

Post AMRAP separately and DU’s