Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More
Conditioning: Partner WOD Complete as many rounds and reps as possible in 25-minutes of: 30/24 Calories biked 300m Run 30/24 Calories rowed 10 Jerks (185/123) For score Post results and experiences to commentsRead More
Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
Skill: Rogue Cliffhanger Challenge* Max hang from pull-up bar For time *Click this link if you want to register for the challenge and get a t-shirt for the challenge. Conditioning: Every 90-seconds perform the following until failure: 40 Double unders 1 Snatch* For load and score *Start at ~65% 1-RM. Each round add (10/5). Once...Read More
Skill Work: Plate stacking pistol drills* 5 sets of 10 reps, 5 each leg Rest 1:00 between sets For quality *After each successful set, increase the height of stack. Endurance: Run 200m Rest 1:00 Row 500m Rest 2:00 Run 600m Rest 3:00 Row 1000m Rest 3:00 Run 600m Rest 2:00 Row 500m Rest 1:00 Run...Read More
Dedicated to Army Sergeant 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006. “With heavy hearts, we dedicate this workout to Army Sergeant 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife, Kathy, and daughter, Mallory, we tearfully acknowledge your loss...Read More
Conditioning: 400m Plate overhead carry* (45/35) 400m Double dumbbell farmer carry* (2×50/35) 2 rounds for time *Each time you break on overhead carry, perform 10 plate-facing burpees. Each time you break on farmer carry, perform 15 goblet squats (50/35) Post results and experiences to commentsRead More
Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More
This memorial workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey...Read More
