Please Hold…Keep Holding…Now Rep Out.

  • Warm Up
  • Solid Trunk!
  • Please Hold…and then rep out.
  1. Pull-up
  2. Push-up

Holding for 30 seconds and then performing as many reps as possible for 30 seconds.

Cashout GHD Back Ext.


  • What will they be….?

Running = Rest = Running…

Warm Up

– 5 Min AMRAP of:

  • 10 x Hand Release Push-Ups (Bottom Part)
  • 10 x Pull-Ups

– 20 Min AMRAP of:

  • Run 400m
  • Rest 1 Minute

– Cool Down

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Happy Birthday Jake F.


  • Warm Up
  • Sled Push & Pull (90/45)
  • 5 Rounds of Deadlift (225/135)
  1. perform 6 reps
  2. perform 8 reps
  3. perform 10 reps
  4. perform 12 reps
  5. perform 14 reps
  • 15 Minute AMRAP of:

20 x Double Unders! (Failed attempts count as 1 rep. No singles, unless you just started at the box)

20 x Crunch + Sit-up (Perform one crunch followed by one sit up = 1 rep)

20 x Box dips

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Hello LEGS!


– Warm Up

– 5 Minutes to establish a heavy squat

– 10 Minute EMOM of:

~Odd Rounds – 5 x Back Squat (80% of 1RM)

~Even Rounds- 5 x Seated Box Jumps

– W.O.D: 4 Rounds of

3 x Curtis P’s (95/65)

5 x Explosive Wall Ball (20/10)

Run 400m

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Rest Day!!

Rest and Relax….Tomorrow we get back at it!

.Rest day

Happy Birthday Jessica W.


For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run


We will perform this W.O.D In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

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.

Click to watch video

Lt. Michael Murphy Tribute


Athletes warm up will start at 8am. At 8:15 we will be starting the W.O.D, please be on time.