Wednesday, May 11, 2022
50-40-30-20-10 rep rounds for time of:
Kettlebell Swings 55/35# Rx+70/55# MRX 45/25#
Med Ball Sit-ups Unanchored 20/14# Rx+ GHD Sit-ups
Wednesday, May 11, 2022 Read More »
May 2022
Tuesday, May 10, 2022
Order deadline extended through TODAY! The Annual Memorial Day Murph Challenge is quickly approaching and we’ve got some great new T-SHIRTS and TANKS for you to wear while sweat! Order deadline is May 9th, 2022. *Shirts will be auto-deducted and taxes applied.
Five 3-minute rounds of:
10 Front Squats 155/105# Rx+185/125# MRX 125/85#
10 Box Jumps 30/24” Rx+36/30” MRX 24/20”
Row for max calories
Rest 3 minutes between rounds.
Tuesday, May 10, 2022 Read More »
Monday, May 9, 2022
12-9-6 rep rounds for time of:
S2O 205/135# Rx+ 225/155# MRX 155/105#
Bar MU’s Rx+ Ring MU’s MRX Burpee C2B (double reps each round for Burpee C2B)
Monday, May 9, 2022 Read More »
Saturday, May 7, 2022
CrossFit LLC is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world.
According to GM of GYM Gary Gaines, “We’re very fortunate to be able to partner with Doctors Without Borders, an organization that embodies similar values to CrossFit.
Our community of gym owners and members is one of the strongest in the world, and it’s times like these when we can show what we’re capable of. The current humanitarian crisis in Ukraine requires action, and we are honored to be able to assist the Ukrainian people, along with other communities in need, through this partnership.”
WOD
Hope for Refugees
3 rounds of:
1 Min: Shuttle runs, 8 m
1 Min: Dumbbell snatches
1 Min: Bike for calories
1 Min: Dumbbell box step-ups
1 Min: Strict burpees
1 Min: Rest
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all five stations, rest for one minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length (down and back = 2 reps).
Women 35-lb DB, 20-in box Men 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
Saturday, May 7, 2022 Read More »