Wednesday, 14 June


3 Rounds
– 20 Singles (L, R, High/Slow)
10 Walking Lunges
– 10 Squat Jumps
– 10 PVC Good Mornings

Then: 30 Double Unders/Attempts


Three Sets:
– Romanian Deadlift x 6-8 reps @ 4011
– Rest 60 seconds
– 60 seconds max Air Squats
– Rest 60 seconds



Three rounds for time of:
– 50 Double Unders
– 15 Push-ups
– 25 Kettlebell Swings 35/55


Memorial Day

MEMORIAL DAY MONDAY: No 0530 or 0930 class. Instead we will be meeting at the track at 0900 to honor Michael Patrick Murphy and all those who have made the ultimate sacrifice for our country.

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.

In honor of Lt. Michael Murphy, killed June 28, 2005, in Afghanistan:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

For more details of that fateful day:

Team Day Friday, 12 May


Buddy Warm Up: “Smack”


“Trucker Dukes”

Trucker Dukes was a 3-year-old from Haiku Hawaii, an FDNY honorary firefighter who lost his battle with cancer. His parents Shauna and Joshua Dukes, train at CF Upcountry, and Trucker frequented classes with them. Crossfitters from Maui and NYC teamed up to create Trucker’s WOD, which is filled with symbolic numbers and meaning. The AMRAP time of 20:17 is the year Trucker went to heaven. Trucker loved burpees the most, and 45 burpees is the numeric total of his initials. Reps 4-10-13 mark Trucker’s birth date, and in honor of his tender age, the WOD is completed in teams of 3.

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

– 45 Burpee buy in (teams may split the work in any manner)

followed by as many rounds as possible of:
– Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
– Partner 2: Prone Plank Hold
– Partner 3: Rest

Continue to rotate through the stations until time is called.

Monday – Farewell WOD for James

James is leaving us, so to say goodbye, we are rehashing his very first WOD: Murph!


In teams of two complete the following for time:

1 Mile Run
100 Pull-ups
200 Push-Ups
300 Squats
1 Mile Run


  1. Both team members must run a mile together before and after the remaining movements.
  2. Teams cannot move from the run to the pull-ups, push-ups and/or squats until both have completed the mile.
  3. Teams may break up pull-ups, push-ups, and squats however they wish, but must work one at a time.
  4. Call time when both team members complete the final mile.