For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

We have been open since November of 2008 and week after week I am amazed by how much I learn from the people I train and how amazing Crossfit really is.
This week on Monday, Memorial Day, the WOD was “Murph”–
For time:1 mile Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1 mile Run.
“Murph” was created in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Memorial day weekend in the midwest is like the official start of the summer. This is when pools open, families get together with cookouts and celebrations and yet the CrossFit community shows up to do this grueling workout. Dedication? Yes.
How about the people that weren’t able to make it? Where is their dedication? Where is their will to challenge themselves? Our Crossfitters let the challenge rise to the top. I am genuinely impressed that throughout the week you’ve continued to come in and request “your turn to do ‘Murph”- not only to pay your respects, but to push yourself beyond your mental and physical limits. You are the people that are willing to leave your comfort zone, not only for a workout but to achieve bigger goals in your lifetime………….You are CrossFit.


3 thoughts on “WOD

  • Morning WOD 5K run

    Time 22:10

    Afternoon WOD from Rocky Mountain regional’s Sunday WOD 7000 pound any way overhead!!!!

    weight 75# 94 reps

    Time 9:40 all snatches

    Good jod Luky!!!!

  • Row 500 meters
    subbed “real” push-ups, 30 reps
    Row 1000 meters
    subbed “real” push-ups, 20 reps*
    Row 2000 meters
    subbed “real” push-ups, 10 reps*

    *Had to drop to my knees on some reps

    Time: 27:26

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