Saturday 12/20/2025

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WOD
"12 Days of Christmas"
For Time:
1 Rope Climbs (Scale 3 Strict Pull Ups)
2 Squat Clean 155#/105#
3 Muscle Ups (Bar or Ring)
4 Burpees
5 Deadlifts 155#/105#
6 Pull Ups
7 V-Ups
8 Wall Balls 30#/20#
9 Box Jumps 24"/20"
10 Back Rack Lunges 155#/105#
11 Handstand Push Ups
12 Thrusters 155#/105#

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.