“Murph’s Madness” by DB For Time: (40min cap) Run 800m 2 Rounds of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 3 Rounds of: 5 Pull-ups – 10 Push-ups – 15 Air Squats Run 200m 1 Round of: 10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m 2 Rounds of: […]

Bench Press — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3min AMRAP: 120 Double Unders Max Deadlifts Rest 2min 3min AMRAP: 15 Deadlifts Max Burpee Box Jumps Rest 2min 3min AMRAP: 15 Over the Bar Burpees Max Sumo-Deadlifts Barbell = 255/175lbs

Team Row or Bike Races For Time: (P1) 30/25 Calories – (P2) 30/25 Calories – (P1) 25/20 Calories – (P2) 25/20 Calories – (P1) 20/15 Calories – (P2) 20/15 Calories – (P1) 15/12 Calories – (P2) 15/12 Calories – *Only one rower/bike per team, one person working at a time* (15min cap) Team WOD For

17min AMRAP: 7 Magnificienct Muscle-ups MRX Burpee Pull-ups 10 Notorious Hang Cleans 7 Peppermint Push Press 10 Surgical Kettlebell Step-ups Barbell = 155/105lbs RX+185/125 MRX 95/65lbs Kettlebell = 24/16kgs RX+32/24 MRX 20/12kgs CFHSV Core 17 Challenge(straight thru no stop) 17 GHD Sit-ups 17 Hip Extensions 1min High Plank Hold 17 Bar Hanging Straight Leg Lifts

Happy Mother’s Day All classes cancelled. Have a wonderful Sunday!

“Mother May I ?” by DB For Time: (30min cap) 200m Run/Row or 0.5k Bike 10 Hang Squat Cleans 115/75 RX+135/95 MRX 75/55 10 Shoulder to Overhead 400m Run/Row or 1k Bike 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 800m Run/Row or 2km Bike 40

Snatch Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 CrossFit Age Group SemiFinals Event 5 2025 “Heavy Isabel” For Time: (10min cap) 30 Snatches *14-15, 60-64 = 135/85lbs *16-17, 50-59 = 155/105lbs *35-39 = 215/145lbs *40-49 = 185/125lbs *65+ = 105/75lbs Core & Snatch Development 2×10

Deadlift Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 4 Rounds For Time: (16min cap) 6 Deadlifts 315/215lbs RX+365/235 MRX 225/155 12 Over the Bar Burpees 2 Rope Climbs 15′ RX+1 legless 1 w/legs 15’ MRX 2 /10’ or 1 /15″ REST 1min After Each Round

Split Jerk Build Up — E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 20min AMRAP: 50 Doubles or Crossovers 15 Handstand Push-Ups or 5 Wall Walks 15 Toes to Bar or Wallball Sit-ups 2/14lbs MRX 20/10lbs 2 Shoulder to Overhead 155/105lbs RX+185/125 MRX 115/75 Handstand & Core Development 2×10

Front Squat — E3MOM 8 @ 70% – 7 @ 75% – 6 @ 80% – 5 @ 85% – Max Reps @ 70% 3 Rounds For Time: (15min cap) 200m Run/Row or 0.5k Bike 10 Left Arm Dumbbell/Kettlebell Push-ups (Left hand on DB) 10 Left Arm Dumbbell/Kettlebell Front Rack/Shoulder Squats 10 Right Arm Dumbbell/Kettlebell