CrossFit Denham Springs – CrossFit

This Monday, May 25th, we will be doing our Memorial Day tradition. At 9am on Monday we will be doing the Hero WOD “Murph” in honor to all of the fallen soldiers. This is a WOD that is being done around the world in CrossFit boxes. It’s a tradition on CrossFit and it’s something everyone should want to participate in. Show up early, get warmed up, and let’s hit this WOD like it’s our job. To find our more information on who this WOD is named after, you can Google “Murph” online.

This will be the only WOD for the day as of right now, but that could change so stay posted through Facebook or on our IG Page.

Metcon (Time)

Partner WOD (2 person)

For time:

150 Wall balls

1 Mile run relay (800m each)

100 Burpees

*Split reps up anyways.

*One person works at a time.

Metcon (Weight)

Competitors Lifting WOD


3 Rds:

15 OHS (bar)

12 GHD situps

9 Strict Ring dips

Cluster (squat clean thruster)

4×1 @75% of 1 RM C&J

*Increase 5# from last week

Metcon (Weight)

Competitors Lifting

Push Jerk

4×2 @60% of 1 RM C&J

*Increase 5# from last week

Metcon (Time)

Competitors WOD

For time:

Run 800m

15 squat cleans (135/95#)

15 Bar facing burpees

Run 400m

10 squat clean

10 bar facing burpees

Run 200m

5 Squat cleans

5 bar facing burpees