May 2023

HERO WOD “KELLY BROWN” 5 Rounds For Time: (40min cap) 440m Row10 Box Jumps 30/24” MRX 24/20”10 Deadlifts 275/185 MRX 165/11510 Wallball Shots 30/20lbs to 10/9′ MRX 20/14 to 10/9’ On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is […]

Recovery and Rest Closed Enjoy Memorial Day

Push Press Build-Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 10min AMRAP: 5 Handstand Push-Ups MRX 2/4″ Rise10 Hand Release Push-Ups5 Strict Press 95/65 RX+115/75 MRX 75/55 10 Shoulder to Overhead15 Calorie Row / Bike or 300m Run Rest 2min For Time: (6min cap) 10 Wall Walks 10 Hand Release Push-Ups

Recovery and Rest Closed Enjoy Memorial Day Weekend!

HERO WOD “MURPH” For Time: 1 Mile Run 100 Pull-Ups 200 Push-ups 300 Squats 1 Mile Run RX+ 20/14lb for Run and ALL Movements **Partition the pull-ups, push-ups, and squats as needed** HERO WOD MURPH For time Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have

Cluster Build-Up E2MOM 3 Deadlifts to 2 Hang Cleans (squat or power) to 1 Shoulder to Overhead 1 – 1 – 1 – 1 – 1 – 1 HERO WOD “DT” 5 Rounds For Time: (20min cap)12 Deadlifts 155/105lbs MRX 125/85lbs 9 Hang Power Cleans6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was

1 1/2 Strict Press E3MOM 5 x 5 @ 50-75% 1 1/2 reps = press to full lockout; lower to forehead; press to lockout; lower to shoulder = 1 rep 12min AMRAP: 12 One Arm Kettlebell Shoulder to Overhead 24/16kgs RX+32/24 MRX 20/12kgs 12 WallBall Sit-Ups 20/14 MRX 20/1012 One Arm Kettlebell Shoulder to Overhead (opposite) 36

“TEAM Super Sixties” For Time: (40min cap) 60 Alternating Box Jumps 60 Pull-ups RX+ Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes reps) 60 Synchronized Kettlebell Swings 60 Alternating Kettlebell Goblet Lunges60 Toes to Bar (1 Hangs from bar, 1 completes reps) 60 Alternating Push Press60 Partner Passing WallBall Sit-Ups 60 Alternating WallBall Shots60 Alternating

HERO WOD “DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for Time: (21min cap) Deadlifts 225/155 MRX 185/125lbsBurpees (regular with a 1inch jump opening hips) U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa,

1 1/2 Front Squat E3MOM 5 x 5 -1 @ 50-75% 1 1/2 reps = full squat below parallel; rise above parallel to 3/4 squat, then squat back below parallel and stand = 1 rep 3min AMRAP: 6 Front Squats 95/65lbs RX+135/95 MRX 75/55 12 Over the Box Jumps 24/20″ RX+30/24″ MRX 20/18″ Rest 2min