Friday 7/4/2025

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Strength 
Front Squat 4x2
4 sets
2 Front Squat @85% +  5 Seated Box Jumps (moderate-high height)
- Complete 1 set every 1:30-2:00

Accessory 
Seated Box Jump
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.

WOD
“The Ginger”
22:00 Partner AMRAP
400m Partner Run (together)
P1 does 7 Thrusters 155#/105# while P2 does 20 Pull Ups
P1 does 20 Pull Ups while P2 does 7 Thrusters 155#/105#


This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.

Friday 05/23/2025

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WOD
"Forrest"
2 Sets For Time:
300/250m Row
15 Front Squats 95#/65#
75 Double Unders
15 Shoulder to Overhead 95#/65#
75 Double Unders
15 Thrusters 95#/65#
300/250m Row
-rest 5:00 between sets-

Accessory
Gymnastics: Strict Pull-ups
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs

Seated Banded Behind the Neck Pulldowns

Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs

Strict Pull Up
Seated Banded Behind the Neck Pulldowns


Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs

Weighted Pull Ups
Seated Banded Behind the Neck Pulldowns