3 Rounds:

6 Plate (15/10) Ground to OH

6 Plate OH Lunges

6 Plate Russian Twists

6 Hollow Rocks

6 Bow to Bends


Extended Mobility work:

1 Min Scorpion Hold per side

1 Min Kneeling Lat Stretch per side

Super Squat Hip Sequence

Barbell Tricep mash – 1 Min per side

Bicep stretch on rig – 1 Min per side

Videos courtesy of Mobility WOD, The Ready State, and Invictus Fitness, respectively.  Quick demos for Super Squat Hip Sequence, barbell tricep mash, and bicep stretch on the rig.  With some hard work over the last few weeks, just want to get in a little extra mobility this week


21 – 15 – 9:

DB Floor Press (50/35)

Burpee to Kipping Pull Up

Front Rack Lunges, per leg (95/65)

Videos courtesy of Functional Bodybuilding.  Quick demos for the Floor Press and Burpee to Kipping Pull Up. Today will mix two movements you should move through rather quickly to one that will slow you down no matter what.  The DB floor press and front rack lunges are pretty easy to maneuver through at a good pace on their own, but with the burpee to kipping pull ups, you will see your wind run out pretty quick if your pacing is off.  Best strategy would be to move through the DB floor press at a good clip, then find a steady pace for the burpee to kipping pull up.  This way, you’ll have a little left in the tank to get through the lunges each round.

Scaling Options:

DB weight -> 35/25 -> as needed

Burpee to Kipping Pull Up -> Burpee to jumping pull up

Video courtesy of OPEX Fitness

Bar weight -> 75/55 -> as needed

Cool Down:

Doorway Stretch – 1 Min per side


Couch Stretch – 2 Min per side



200m Run

30x: Arm Circles both directions

20X: Kickers per leg

10x: Push-ups

10X: Air Squats

10x: Pull ups or rows

10X: Sit ups

200m Run

murph 2022

Pic courtesy of Beyond RX.

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.

The Combat PT Tent will be running this WOD from 0600-0900 today.



For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run 

Video courtesy of WOD Prep.

Scaling Options:

Run -> 2K row per mile

Pull Ups -> Buddha Pull Ups -> Ring Row -> Table Rows

Push Ups -> Bench Push Ups

Air Squats -> to med ball

Cool Down:

Leg bleeds – 5 min


Roll out whatever hurts



3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Huggers


Super Squat Hip Sequence –  See video below, courtesy of Mobility WOD

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, hang power clean, power clean from mid-shin, front squat, press, push press, push jerk, split jerk


EMOM for 12 Min:

Min 1 – 3 Power Cleans

Min 2 – 2 Front Squat

Min 3 – 1 Jerk


Climb in weight every time you come back to the Power Cleans

The CrossFit Games Qualifier Experience week concludes with one of the WODs that will be seen in ALL semifinal events, the Barbell Complex.  To prepare for this, our first piece is a 12 min EMOM, allowing you to slowly get heavy on the movements prior to your three attempts at the complex


CrossFit Semifinal Individual WOD

“Barbell Complex”

3 Attempts for Max Load:

3 Cleans + 2 Front Squats + 1 Jerk

1 Minute per Complex attempt

4 Minutes rest between lifts

Video courtesy of the Torian Pro. The barbell complex will consist of 3 Cleans (Power or Squat), 2 Front Squats, and one Shoulder-to-Overhead (can be press, push press, push jerk, or split jerk). Set up a clock where you get one minute to get through the complex each of the three rounds, and have a 4 min rest after each round. This complex will test your grip strength, you core stability, and your overhead positioning.  Remember, you have the full minute to get through, so as long as your hands don’t come off the bar, and the bar doesn’t rest longer than a touch and go in between the cleans, if you find a spot to rest prior to finishing, do so to make sure you are set to accomplish the next movement in the complex.

For a little motivation (video courtesy of The CrossFit Games), jump to the 6-hour mark to watch Tia-Clar Toomey kill this one!

Cool Down:

Couch stretch – 1 Min per side


Banded shoulder stretch – 1 min per arm

Video courtesy of Train FTW.



1 Min bike

10 Cobra to downward dog

5 single arm DB deadlift per side

8 box step overs

5 cobra to hip snap

5 single arm high pull per side

10 kip swings on rig

8 alt DB snatch

5 kipping knee raises

6 box jump overs


Hardcore Parkour

Pic courtesy of the CrossFit Mid Atlantic Challenge.  Will will do a version of this WOD today

For Time:

2000M Echo Bike (or 1.25 Mile)

30 Toes2Bar

50 Alternating DB Snatch (50/35)

30 Toes2Bar

20 Burpee over Box Jumps (24/20)


15 Min Time Cap

Video courtesy of Invictus Fitness.  Some good tips on Alternating DB Snatch. Our second stop on our CrossFit Games qualifier experience week takes us to Knoxville, TN, where the CrossFit Mid Atlantic Challenge goes down May 27-29. WOD 5 for the individuals will see a good mix of everything.  Don’t aim to sprint through the 2K bike.  Keep a good pace, but leave some in the tank to get through the rest.

Scaling Options:

No Bike -> 2500 Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

DB weight -> 35/25 -> as needed

Box height -> 20/16 -> as needed

Cool Down:

Cobra pose – 2 Min


Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW.


semifinals 2022

Pic courtesy of The CrossFit Games.  With “Murph” going down on base this Thursday, thought we would take the rest of the week and get a look at the next step towards the CrossFit Games, the semifinal round.  We’ll take a look at WODs that will be used for the age group qualifiers, an event-specific WOD, and one of the Semifinal WODs that will be used at ALL of the Semifinal events.  For more info on the CrossFit Semifinals, click here.


3 Rounds:

250M row

10 scap push-ups (see video below, courtesy of Performance Place Sports Care & Chiropractic)

8 Twisting push ups

6 Cobra to downward dog


Banded triceps stretch – 1 min per side (see video below, courtesy of RFT Coaching)

2×5 empty barbell bench press

Warmup to working weight on bench


CrossFit Age (35-49) Group Semifinals


For Time:

500M row

30 Bench Presses

1000M row

20 Bench Presses

2000M row

10 Bench Presses


Bench weight – 185/125

Time cap: 30 minutes

Video courtesy of The CrossFit Games. Our journey through the next round of the CrossFit Games qualifiers starts with the age group qualifiers, WOD 1.  Classic push/pull combo here with rowing and bench press. Aim for a weight where you can get a good 10 reps finished before having to rack the weight and rest

Scaling Options:

Bar weight -> 165/115 -> 135/95 -> 30-40% of Bench 1RM

Cool Down:

Scorpion hold – 1 min per side


Kneeling Lat stretch – 1 Min per side



10 Cal Bike

10 Squat2Stands

10 Thoracic High Fives

30 sec calf stretch per side

200M jog

10 Kickers per leg

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

2X10 empty bar back squats


2-Sec Pause Back Squat


Increase weight ea set

Compare to 31Mar2022

Video courtesy of Catalyst Athletics.  We finish up re-test week with a good day of Back Squats!!  All the weeks of working the 2-sec pause at the bottom of the squat should help you to move more weight today than you did on 31Mar.  Finish strong!!!


For Time:

20/15 Cal Bike

600m Run

25/18 Cal Bike

400m Run

30/22 Cal Bike

200m Run

Time cap: 14 Min

We finish off re-test week with a cardio burner!  You can either keep a consistent pace throughout the WOD, or turn up the volume and press the pace per section.  Be a fun way to end the week!

Scaling Options:

Run -> 250M row per 200M run

Cool Down:

Couch Stretch -1 Min per side


Banded hamstring stretch – 1 min per side

Video courtesy of CrossFit Federal Hill



250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Burgener warm up (do before Snatch) – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff

Clean & Jerk w/u (do before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk


20 Min to establish 1RM Snatch

20 Min to establish 1RM Clean & Jerk


Compare to 16Mar2022

Cool Down:

Oly Wall Stretch – 2 min

Video courtesy of Albany CrossFit


Banded OH stretch – 2 min per side



3 Rounds:

5 Inchworm push ups

10 Spider-Man Lunges

15 Air Squats

8 Kip Swings


2 Rounds for Reps

30 Sec L-Arm DB Bench

30 Sec Rest

30 Sec R-Arm Bench Press

30 Sec Rest

30 Sec L-Arm DB Row

30 Sec Rest

30 Sec R-Arm DB Row

30 Sec Row

30 Sec Walking Lunge

Videos courtesy of Functional Bodybuilding.  Quick demos of the single-arm bench press and row.  We’ll take the first 9 minutes to prime us for the upcoming pull ups and push-ups in our WOD.



For Time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

Complete all reps of each exercise before moving to the next.

Time Cap 20 Min

Continuing our “Murph” prep with a fun benchmark WOD, “Angie”.  Since you are not able to partition these reps (must go through all reps of one movement prior to moving on), this is good practice if you plan on doing “Murph” un-partitioned (as it was originally written).

Scaling Options:

Pull ups -> Buddha Rows -> Ring Rows

Chest2Bar -> chin above pull ups

Push Ups -> Band assisted push ups -> push up off bench

Video courtesy of Alex Simone.  Keep the band by the hips.

Sit ups -> feet anchored

Air Squats -> to depth

Cool Down:

Kneeling lat stretch – 1 Min per side


Tricep mash on barbell – 1 min per arm

Video courtesy of Albany CrossFit