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.

Thursday 7/3/2025

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WOD
"KC Packers"
Teams of 2
3 Rounds For Time:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.

Wednesday 7/2/2025

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WOD
"Brooklyn Robins"
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
*Score is slowest set

Strength 
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.