Community-Driven

CrossFit


Workout
Of The Day


Workout
Of The Day

In Gym

Option #1: “Murph” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it. Option #2: “Strict Cindy Plus" as many rounds as possible in 20 minutes: 5x strict pull-up 10x pushup 15x air quat +800m --or-- 1-mile run


Workout
Of The Day

In Gym

for time: in teams of two, for time*: 100-calorie row 100x push press @ 75/55-lbs. 100x toes-to-bar 100x push press 100-calorie row *Only one partner works at a time through the entire workout, but during the calorie row, the other partner must be holding the plank position in order for the row to be counted. At Home: for time: 800m run 50x object push press --or-- staggered grip pushup 75x v-up/pike-up 50x object push press --or-- staggered grip pushup 800m run


Workout
Of The Day

In Gym

In Gym: every other minute, on-the-minute, for 20 minutes*: 5 overhead squat then, in five minutes: 30x overhead squat @ 115/75-lbs. max burpee in remaining time


Workout
Of The Day

In Gym

CrossFit MPH - WOD In Gym: for time: 45-35-25 swing @ 70/55-lbs. *After each round, complete a 200m medicine ball carry @ 20/14-lbs. At Home: for time: 45-35-25 heavy swing --or-- burpee *After each round, complete a 2-minute plank hold.


Workout
Of The Day

In Gym

CrossFit MPH - WOD In Gym: in teams of two, three rounds for time: 80 calorie row 200x double under 80x strict sit-up *Athletes may work at the same time on the double under and sit-up, but must work individually on the row. At Home: three rounds for time: 3 minute run –or– (80x high knees + 80x jumping jack + 40x mountain climber) 30x superman 40x strict sit-up


Workout
Of The Day

In Gym

In Gym: “ Murph ” for time: 1-mile run 100x pull-up 200x pushup 300x squat 1-mile run Start and finish with a one-mile run. Partition the pull-ups, pushups and squats as needed. If you have a 20-pound vest or body armor, wear it.


Workout
Of The Day

In Gym

CrossFit MPH - WOD WOD (AMRAP - Reps) In Gym: as many rounds as possible in 10 minutes: 5x hang power clean @ 155/105-lbs. 7x box jump, 24/20" platform At Home: as many rounds as possible in 10 minutes: 5x object hang power clean --or-- star jump 10x walking lunge


Workout
Of The Day

In Gym

In Gym: back squat 2-2-2-2-2-2 Begin each round every 3.5 minutes. then, three sets for quality: 10 heavy thruster


Workout
Of The Day

In Gym

for time: 21x overhead squat @ 135/95-lbs. 42x burpee 15x overhead squat 30x burpee 9x overhead squat 18x burpee


Workout
Of The Day

In Gym

“Annie” for time: 50-40-30-20-10 double under sit-up then, for quality, sumo deadlift 3-3-3-3-3-3


Workout
Of The Day

In Gym

“Murph Prep 2: Most Of Murph” three rounds for time: 800m run 5 rounds of "Cindy" *1 round of “Cindy” = 5x pull-up + 10x pushup + 15x air squat.


Workout
Of The Day

In Gym

as many rounds as possible in 15 minutes: 21/18 calorie row 150m farmer's carry @ 70/50-lbs. 5x wall climb


Workout
Of The Day

In Gym

“Ross The Hoss” for time: -five rounds of: --4x power clean @ 135/95-lbs. --12x deadlift + four rounds of: --4x thruster @ 115/85-lbs. --12x front squat


Workout
Of The Day

In Gym

for time: 8x bar muscle-up 50x box step-up @ 50/35-lbs., 24/20" box 10x rope climb, 15-ft. rope 50x box step-up 8x bar muscle-up


Workout
Of The Day

In Gym

five rounds for time: 21x sumo deadlift high-pull @ 95/65-lbs. 15x box jump, 24/20" platform 15x push press then, take 10 minutes to build up to a heavy double push press.


Workout
Of The Day

In Gym

bench press 5-5-5-5-5 Begin each round every three minutes. then, five rounds, every 2 minutes: 10x bench press @ 50-60% heaviest weight from part one 10x barbell bent-over row @ 115/75-lbs.


Workout
Of The Day

In Gym

two rounds for max reps*: 3:00 toes-to-bar 3:00 swing @ 55/35-lbs. 3:00 wall ball @ 20/14-lbs., 10-ft. target *Each 3:00 interval begins with a 200m run.


Workout
Of The Day

In Gym

four rounds for time: 60x double under 40x walking lunge 500m row


Workout
Of The Day

In Gym

1 snatch + 2 overhead squat 1-1-1-1-1-1-1-1 Begin each round every 2.5 minutes.


Workout
Of The Day

In Gym

Murph Prep 1: "Half Murph" for time: 800m run + 50x pull-up 100x pushup 150x air squat + 800m run *Partition the pull-ups, pushups and air squats any way you want! You may elect to use a weight vest, today.


Workout
Of The Day

In Gym

for time: 1-minute L-sit hold 30x shoulder-to-overhead @ 135/95-lbs. 1-minute hang *on pull-up bar* 20x shoulder-to-overhead 1-minute L-sit hold 10x shoulder-to-overhead


Workout
Of The Day

In Gym

complete 10 one-minute rounds; rest exactly one minute between rounds: 6x box jump, 24/20" platform 7x burpee max dumbbell hang power clean @ 100/70-lbs.


Workout
Of The Day

In Gym

three rounds for time: 10x ring muscle-up 25x wall ball @ 20/14-lbs., 10/9-ft. target


Workout
Of The Day

In Gym

“CrossFit Total” back squat, 1 repetition shoulder press, 1 repetition deadlift, 1 repetition


Workout
Of The Day

In Gym

for time: 150-ft. handstand walk --or-- 15x wall climb 800m run 150x double under 800m run


Workout
Of The Day

In Gym

as many rounds as possible in 15 minutes: 11x burpee box jump over, 24/20" platform 100m farmer's carry @ 110/70-lbs.


Workout
Of The Day

In Gym

2 hang power clean + 2 hang squat clean 1-1-1-1-1-1-1 Begin each round every 2.5 minutes.


Workout
Of The Day

In Gym

for time: 50x strict ring dip 50x strict sit-up 50x strict pull-up 50x single-arm push press @ 50/35-lbs. 50x single-arm overhead lunge


Workout
Of The Day

In Gym

four rounds; as many repetitions as possible: 1 minute: power snatch @ 135/85-lbs. 1 minute: row 1 minute: dumbbell box step-ups, 24/20" platform @ 100/70-lbs.

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