Workout of the Day


CrossFit 952 – CrossFit


At Home Daily Wod #71 “Funfetti” (Time)

4 Rounds

25 Sit Ups

75 Double Unders

25 Russian Twists 50/35

Scale Ratio for double unders 2:1


CrossFit 952 – CrossFit


At Home Daily Wod #70 “Murph” Kelly Park Edition (Time)

1 Mile Run

100 DB Shoulder To Overhead 50/35

200 Push Ups

300 Air Squats

1 Mile Run

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 shoulder to overhead, 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.


CrossFit 952 – CrossFit


At Home Daily Wod #69 “Self Care Sunday” (Time)

Set a clock for 60 consecutive minutes of uninterrupted self care. Examples: Read, yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate. Do anything you need to put you in a good space to crush the upcoming week! Log your results, comment what you did. This participation counts towards your committed club numbers! Feel free to toss some skill work in: pistols, double unders, handstands, handstand walks, handstand push ups, pull ups. Work progressions! Log some miles for May Miles!! Learn a new skill, try a new sport!!


CrossFit 952 – CrossFit


At Home Daily Wod #68 “Rock Steady” (Time)

10 Rounds

10 Back Step Lunges (Suitcase Style)

10 Deadlifts (Stagger Step)

10 Floor Press

Right Side THEN Left Side=1 Round

*Single DB 50/35

Memorial Day Murph: Gene C. Kelly Park Monday 10:00am!!


CrossFit 952 – CrossFit


At Home Daily Wod #65 “Urban Ruck” (Distance)

60 Minutes Max Distance Ruck March

*Load a challenging weight, comment the weight in wodify. Shoot for 20-50lbs.