Friday 02/20/2026

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Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%

WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#

-Rest 1:00-

15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#

Note: We have extended the time cap to 18:00 for today.

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.