Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 10)
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
Kettlebell swings (R/G)
3-6-9-12-15-18-21
Toes-to-bars
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 10)
Rest 2-3 minutes between sets
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3
Kettlebell swings (R/G)
3-6-9-12-15-18-21
Toes-to-bars
Sub T2B with V-Ups or Tuck Ups
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800-m run
36 dumbbell front rack lunges
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
L2: 35/20
L3: 50/35
Use two DBs
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5
NOT building each set…
Find, then maintain a heavy set of 5 across all sets. Max reps on last set)
On the last set go for max reps
Metcon
Metcon (Time)
For time:
800-m run
36 dumbbell front rack lunges
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
L2: 35/20
L3: 50/35
Use two DBs
600m – past the 400m mark to where the pod storage is on the right
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Weightlifting
Hang Squat Clean (6 sets of complex:
1 clean pull
1 hang power clean
1 hang squat clean)
Metcon
Metcon (Time)
6 rounds for time:
9 hang squat cleans (155/105)
6 bar muscle-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
25 Minute AMRAP
30 DB/KB Hang Clean
30 DB/KB Shoulder to Overhead
200m DB/KB Farmers Carry
L2: 35/25
L3: 50/35
Use 2 DBs or KBs. Share work load as desired.
For the farmers carry, go out together and trade as needed.
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
25 Minute AMRAP
30 DB/KB Hang Clean
30 DB/KB Front Squats
30 Handstand Push-ups
200m DB/KB Farmers Carry
L2: 35/25
L3: 50/35
Use 2 DBs or KBs. Share work load as desired.
For the farmers carry, go out together and trade as needed.
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill
Back Rack Reverse Lunge (5 x 8 per leg)
take at least 30 sec rest between each leg
Metcon
Metcon (AMRAP – Reps)
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (G/Y)
3:00 calorie row
Buy-In: 200m run at the start of each interval
Announcements
Murph 2024
This year’s Murph is on Saturday, May 25.
- Doors open for check-in at 8:30 AM
- Event starts at 9:00 AM
- Casual post-workout meetup at Bayboro Brewing Co. to immediately follow
This Memorial Day Weekend event is open to the community, with workout options for all skill levels. A cash donation to Signatures for soldiers is optional, but strongly encouraged. Details here.
CrossFit9 – CrossFit WOD
Skill
Back Rack Reverse Lunge (5 x 8 per leg)
Perform all reps on one leg, take at least 30 sec rest between legs
Metcon
Metcon (AMRAP – Reps)
2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (G/Y)
3:00 calorie row
Buy-In: 200m run at the start of each interval
CrossFit9 – CrossFit WOD
Gymnastics
Handstand Practice (No Measure)
Handstand Practice
Metcon
Metcon (AMRAP – Reps)
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max reps deadlifts (255/175 lb)
Rest 2:00 between rounds