Workout of the day

Friday June 2, 2023

‘All In’

10,20,30

Thrusters (95/65)

Wall Balls (2/14)

Immediate Cash Out: 600m Run

Thursday June 1, 2023

‘Pulling Through’

SWOD: Pullups

Buy In: 50 Vups

Run 100m

12 Double Dumbbell Lunges

10 Double Dumbbell Hang Cleans

8 Double Dumbbell Shoulder to Overhead

6 Double Dumbbell OH Lunges

Wednesday May 31, 2023

‘Making Sense of CrossFit’

100 Med Ball Run

4 Sandbag Cleans

5 Deadlifts (115/75)

6 Hang Cleans

7 Back Squats

8 Air Squat Jumps Over Bar

Tuesday May 30, 2023

‘Pushing to the Limits’

SWOD: Push Press

21-15-9

Hang Clean

Front Rack Lunges

Push Press

115/75

Monday, May 29 2022

MEMORIAL DAY

Member’s Choice of HERO WOD

“Murph” or “Doc”

Hero WOD “Murph”

Run 1 Mile

100 Pullup

200 Push Ups

300 Air Squats

Run 1 Mile

Hero WOD “Doc” – Powered by CrossFit Sanctuary

5 rds for time:
400m Run
21 Deadlifts
21 Burpees Over Bar
21 Pull Ups
21 Backsquats
@ 135/95

n 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.

This workout was created in memory of Spc. John Dawson, 22, of Whitinsville, MA, who was killed while on an escort mission in Jalalabad, Afghanistan on April 8, 2015. He was born in Worchester, MA on June 21, 1992. He graduated from Blackstone Valley Regional Technical High School in Upton on 2010. He went to Massachusetts Maritime Academy in Buzzards Bay and Quinsigamond Community College before enlisting in the Army in 2012. Dawson was a combat medic assigned to the First Squadron, 33d Cavalry Regiment, Third Brigade Combat Team, 101st Airborne Division, according to the Department of Defense.

Dawson’s awards include the Bronze Star, Purple Heart, Army Commendation Medal with V Device, the Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal, the Combat Action Badge.

He was known as “Doc” or “Doc Dawson”