Wednesday, May 27, 2026

HAPPY BIRTHDAY DUKE!!  Excited to Celebrate YOU! 

Best Equipment Manager EVER!!!!!

Duke's Birthday Warm Up

Stretch

Light Jog

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

-1972 Meter Run

Duke's Birthday  WOD!!

- 54 DB Skull Crushers

- 54 DB Curls

-54 Push Ups

-54 Leg Lifts

-54 Second Plank Hold

-54 DB Overhead Tricep Extensions

-54 DB Tricep Kickbacks

Monday, May 25, 2026

Warm Up

As Posted

Conditioning

Taken from Google:

The official CrossFit Memorial Day workout is "Murph". It is a grueling tribute WOD performed to honor Navy Lieutenant Michael P. Murphy, who was killed in Afghanistan in 2005. The workout can be scaled to match any fitness level.The Standard Murph

For time (as fast as possible), complete:

-1 Mile Run

-100 Pull-Ups

-200 Push-Ups

-300 Air Squats

-1Mile Run

Post WO

GTFT

IYKYK

Wednesday, May 20, 2026

Warm Up

As Posted

Skill/Strength

TABATA

-DB Tricep

-DB Row

Conditioning

30 - 20 - 10

- Deadlift 

- Burpees

Cash Out

-50 Calorie Row

-Accumulate BW in Seconds Bar Hang

Monday, May 18, 2026

HAPPY BIRTHDAY DUKE!!  Excited to Celebrate YOU! 

Best Equipment Manager EVER!!!!!

Duke's Birthday Warm Up

Stretch

Light Jog

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

-1972 Meter Run

Duke's Birthday  WOD!!

- 54 DB Skull Crushers

- 54 DB Curls

-54 Push Ups

-54 Leg Lifts

-54 Second Plank Hold

-54 DB Overhead Tricep Extensions

-54 DB Tricep Kickbacks

Wednesday, May 13, 2026

Happy Birthday Ameris!!!!  Excited to Celebrate YOU!!

Ameris' Birthday Warm Up

- 2000s Sampson Stretch

- 5 Inch Worm Push Ups

- 15 Mountain Climbers

- 26 Calorie Row

Ameris' Birthday Run

-2000m Run

Ameris' Birthday WOD

26 Minute AMRAP

-150m *Backwards Shuttle Run

-26 MB Toss

-150m *Backwards Shuttle Run

-26 MB Squat

-150m *Backwards Shuttle Run

-26 MB Step Ups

-150m *Backwards Shuttle Run

-26 MB Sit Ups

-150m *Backwards Shuttle Run

*Challenge- Weighted 

Monday, May 11, 2026

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 Min. Singles

-30 Sec. Rest

-1 Min. Leg Lifts

-30 Sec. Rest

Conditioning

14 Min AMRAP

-200m Run

- 6 BP G2O

- 9 BP Squats

-12 BP Sit Ups

7 Min AMRAP

-50m High Knees

-50m Butt Kicks

-3 DB Manmakers

Cash Out

Bar Hold in Seconds Equiv. to Body Weight

200m Farmers Carry

Wednesday, May 6, 2026

Warm Up

As Posted

Skill/Strength

2 Rounds

-150m Shuttle Run Backwards

*Challenge Weighted

Conditioning

Tabata WOD

- Singles

- MB Situps

- Waiter Lunges

- Plank/Tuck/Kick

- Bar Holds or K2E

Monday, May 4, 2026

Warm-Up

Stretching

Light jog

2 Rounds

10 Push-ups

10 Sit-ups

10 Walking Lunges

10 Pull-ups

Skill

TABATA

DB Snatches

Conditioning:

For Time

400m Run

40 Squats

40 Sit-Ups

40 DB Bench Press (35/25)

40 Double Unders (or 150 singles)

400m Run