Friday 7/4/2025

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.

Tuesday 01/23/2024

Strength
5 Deadlifts x 5 sets @70% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

WOD
"Steve Rogers"
4 Sets
2:00 AMRAP
200/175m Row
12 Box Jump Overs 20"
Max Thrusters 95#/65#
-rest 2:00 between sets-

*Score is total thrusters

Friday 11/24/2023

WOD
Teams of 2
For Time:
20 Thrusters 135#/95#
100 Double Unders (each/same time)
16 Thrusters 135#/95#
80 Double Unders (each/same time)
12 Thrusters 135#/95#
60 Double Unders (each/same time)
8 Thrusters 135#/95#
40 Double Unders (each/same time)
4 Thrusters 135#/95#
20 Double Unders (each/same time)

*Split up work however you see fit

Friday 07/07/2023

Strength 1
Deadlift:
5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strength 2
Strict Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)

-Record your total reps-

Scaling Options:
* Strict HSPU
* Kipping HSPU
* Strict HSPU from a box
* Pike Push-ups
* Push-ups
* Dumbbell Shoulder Press

WOD
“God Bless America”
5 Rounds For Time:
50 Double Unders
7 Thrusters 115#/80#