Happy Memorial Day!

Class Schedule Today:

  • 10AM
  • 11AM
  • 12PM

Today, you will have a choice between (2) CrossFit Hero WODs. The workouts can be performed individually or with a partner.


WOD #1: “Murph”

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

* The workout must start and end with a mile run. The pull ups, push ups, and squats can be split up as desired.

**As a Partner WOD: One partner will run the first mile, and one partner will run the second mile run. Pull ups, push ups, and squats can be split up as as desired.


WOD #2: “Morrison”


  • Wall Balls (20/14)
  • Box Jumps ( 24/20)
  • KBS (55/35)

**As a Partner WOD: Movements must be performed in sequence. Partners may split up work as desired.


WOD #3: “Omar”

  • 10 Thrusters (95/65)
  • 15 Bar-Facing Burpees
  • 20 Thrusters
  • 25 Bar-Facing Burpees
  • 30 Thrusters
  • 35 Bar-Facing Burpees’

*May only be performed individually.



  1. Everybody should do the workout, “Omar!”

  2. Haha. Omar, we were so excited that it was your named WOD, but then there was that moment when we realized you were in India. I’m going to make an executive decision and say that you can make that workout up whenever you want.

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