Tuesday 07/08/2024

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Accessory 
Gymnastics: Handstand Push-ups
Every 90 seconds for 5 rounds: [rest for the remainder of time until the next 90 seconds]
Level 1: 10-second box handstand hold + 5-7 box handstand push-ups or floor push-ups or elevated push-ups
Level 2: 10-second handstand hold into 5-7 kipping handstand push-ups 
Level 3: 20-second handstand hold into 5-7 deficit kipping handstand push-ups [2 in deficit]

WOD
"Teela-Na"
For Time:
800m Run
-into-
5 Rounds
15 Toes to Bar
3 Wall Walks
-into-
800m Run

Friday 7/4/2025

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Strength 
Front Squat 4x2
4 sets
2 Front Squat @85% +  5 Seated Box Jumps (moderate-high height)
- Complete 1 set every 1:30-2:00

Accessory 
Seated Box Jump
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.

WOD
“The Ginger”
22:00 Partner AMRAP
400m Partner Run (together)
P1 does 7 Thrusters 155#/105# while P2 does 20 Pull Ups
P1 does 20 Pull Ups while P2 does 7 Thrusters 155#/105#


This workout was written in honor of US Navy Chief Stephen "Tyler" Murphy, who was fatally injured as a result of a terrible tragedy that occurred on July 4th, 2022. Tyler was an athlete and coach at several CrossFit affiliates over his years in Virginia Beach, including one that is part of our Mayhem Affiliate family, DBG CrossFit.