Workout of the Day



Monday 21 May

Back Squat 5-3-1  (25 mins)




10 rounds ( 10 min cap)

3 power cleans @ 70/50
100m run

Extra credit

Cash out 50 x 32/24 RKBS
 200m run for every break





Tuesday 22 May

EMOM 20 max reps

1. KB floor press right arm
2. KB floor press left arm
3. KB bent over row right
4. KB bent over row left
5. KB American swings

Rest 5 

25 min cap
Accumulate 2000m ski/row OR 4.8 assault bike
with EMOM thrusters ascending reps 1,2,3…… @42.5/30


F = Every 2 minutes





Wednesday 23 May

P+ & P:
handstand walk ladder, 1m drop down, 2m drop down,3 m drop down etc


handstand practice, if unable to kick up practice 
front leaning rest shoulder taps etc

5 deadlifts 100/70
remaining time
P+: Pistols
P/F: Air squats



Thursday 24 May

5 rounds
5 power cleans @ 75%
1 min max cals
2 mins rest


straight into


5 rounds
Push press to failure with power clean weight
1 min max DU






Friday 25 May

Two Girls One Cap
(If you know, you know!)

5 rounds 
400m run
15 OHS @ 42.5/30

straight into


Ab mat sit ups



Saturday 26 May

Establish 1 RM Clean & Jerk (20 mins)



Partner WOD 20 AMRAP

3 C&J @ 60/42.5

Split reps as desired, each partner once complete at least
one rep of each movement each round




Sunday 27 May


5 dumbbell C&J 22.5/15
10 push ups


5 dumbbell thrusters
10 air squats

10 push press 50/35
10 AKBS 24/16
10 box jumps 24/20




Monday 28 May


Bank Holiday Monday = Long WOD & BBQ 


'Murph' :)

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

All with a Weight Vest 10/5


In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

The "Murph" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday August 18, 2005 (050818), where the post said "This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."

"Murph" has become one of the most famous CrossFit workouts, especially popular as a tribute on Memorial Day in the US, when the workout is often referred to as "Memorial Day Murph."

The workout, as prescribed ("Rx"), requires a weight vest but allows the athlete to partition the work as needed. In a more challenging "Rx+" version of the workout some athletes do the work un-partitioned (complete the 100 pull-ups before beginning the push-ups, etc.). 






For Time
25 Thrusters 52.5/40
50 Box Jumps 24/20
75 Deadlifts 
1.5 mile Run
75 Deadlifts
50 Box Jumps 
25 Thrusters 

Wear a weight vest 10/5


This Hero WOD was first posted on as the workout of the day for Tuesday, September 26, 2017 (170926).

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.






For Time
400 meter Run*


Then, 10 Rounds of:
10 Push-Ups
10 AKBS 24/16
10 Box Jumps 24/20


400 meter Run*

*Wear a Weight Vest on the Run 10/5


The "Elmsy" British Hero WOD is dedicated to Cpl Liam Elms (26) 45 Commando RM who died in an explosion in Afghanistan on December 31, 2008. This workout is also dedicated to Lcpl Ben Whatley, Cpl Robert Deering, Stuart Nash, Lt Aaron Lewis, Lcpl Steven Fellows, Mne Damian Davies, Sgt John Manual RM, Cpl Marc Birch RM who also died in the same month.


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