Sunday, May 29 - Saturday, June 4

Thank you to our veterans and soldiers for giving the ultimate sacrifice for our freedom.

Thank you to our veterans and soldiers for giving the ultimate sacrifice for our freedom.

Sunday, May 29 - No Class

 

Monday, May 30 - Memorial Day

We are CLOSED at both locations. We invite everyone to join us at MDM Excelsior to participate and/or support CrossFit athletes from all over the metro area perform "Murph" in honor of Michael P. Murphy and all of our veterans & soldiers. 

Event Info: MDM Excelsior

WOD: For Time

"Murph"

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 31

Post-Murph Mobility 

WOD:  For Max (Double Under) Reps

4 Minutes

  • 500M Row
  • Max Double Unders 

3 Minute Rest...

4 Minutes

  • 50 Sit-Ups
  • Max Double Unders

3 Minute Rest...

4 Minutes

  • 50 Sit-Ups
  • Max Double Unders 

3 Minute Rest...

4 Minutes

  • 500M Row
  • Max Double Unders

 

Wednesday, June 1

Strength Part 1: Strict Press

  • 5x4

WOD: For Time

Buy-In

  • 800M Run

3 Rounds for Time

  • 5 Bar-Facing Burpees
  • 15 Sumo Deadlift High Pull (53/75)
  • 30 Box Step-Ups (20/24)

Buy-Out

  • 800M Run

 

Thursday, June 2

Strength: 10 Minute MOMO

Back Squat 

  • 4 Reps at 70% of 1 Rep Max

WOD: 5 Rounds for Time

  • 10 Power Clean (93/135)
  • 5 Push Jerk (93/135)
  • 15 Toes To Bar

 

Friday, June 3

Skill Work: Member's Choice

  • 15-20 Minutes

WOD: 15 Minute EMOM

Minute 1:

  • 2 Sled Push (25/45)

Minute 2: 

  • 50 ft. Handstand Walk or 4 Wall Climbs

Minute 3: 

  • 12 Deadlift (103/155)

 

Saturday, June 4

Partner WOD: 30 Minute AMRAP

  • 50 Burpees
  • 40 KB Swings (35/55)
  • 30 MB Sit-Ups (14/20)
  • 200M Farmer Carry (35/55)

*Each group will also complete a 5 minute row at some point in the workout

Posted on May 29, 2016 .