
WOD 6.1.2025
CrossFit, WOD
A. For Load
2 Rounds:
10 Close-Grip Bench Press
2 Rounds:
10 Normal-Grip Bench Press
2 Rounds:
10 Wide-Grip Bench Press
B. For Max Reps
3 x 3:00 Rounds
200M Run
20 Wall Ball 20/14#, 10/9'
Max Rep Burpee Pull-Up…

WOD 5.31.2025
CrossFit, WOD
A. For Time
1000M Run
25 Curtis P Complex 34/25
1000M/800M Row
Curtis P = 1 Power Clean
1/1 Front Rack Lunge
1 Push Press
B. Accessory and Core Finisher
3 Rounds
5/5 Turkish Get-up 50/35#
1:00 plank hold
…

WOD 5.30.2025
CrossFit, WOD
A. Super Set
Deadlift
3-3-3-3-3
– Start every rep with an open hand and a return under control (no dropping the bar).
Skill Work
Muscle-up Practice
B. For Rounds and Reps
10:00 AMRAP
8 Alternating Dumbell Hang…

WOD 5.29.2025
CrossFit, WOD
A. For Time
"Elizabeth"
21-15-9 Reps Of...
Clean 61/43
Ring Dip
B. For Load
Front Squat
4-4-4-4-4+

WOD 5.28.2025
CrossFit, WOD
A. For Load
2-Position Snatch Pause Pull
2-2-2-2-2
Then...
2-Position Pause Snatch
3-3-3-3-3
B. For Time
500-400-300-200-100 Meters Of...
Row
50-40-30-20-10 Reps Of...
Sit-up
Double Under
&nb…

WOD 5.27.2025
CrossFit, WODFor Time
E5MOM x 5 Rounds
:30 Kettlebell Goblet Hold 2/1.5P
20/15 Calorie Any Machine
10 Russian Kettlebell Swing 2/1.5P
– Score Is Slowest Round

WOD 5.26.25 Memorial Day Murph
CrossFit, WODMemorial Day Murph is on Monday, May 26, 2025. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes:
9:00 a.m.
10:00 a.m.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,…

Memorial Day Closure 2025
HolidaysMemorial Day Murph is on Monday, May 26, 2025. All class in Gymnastics and Parkour will be closed. However, CrossFit will be open for two classes:
9:00 a.m.
10:00 a.m.
If you have any questions please email our office: staff@in…

WOD 5.25.2025
CrossFit, WOD
A. For Load and Skill
Alternating EMOM for 16 Minutes
Minute 1: 1/1 Turkish Get-up
Minute 2: Rope Climb Practice
B. For Rounds and Reps
12:00 AMRAP
6 Single Arm Kettlebell Thruster - Right
6 Alternating Single Arm…

WOD 5.24.2025
CrossFit, WODPartner Workout For Time
In Teams Of Two...
60 Synchronized Sit-up
120/80 Calorie Any Machine
60 Toes-to-Bar
80/56 Calorie Any Machine
60 Synchronized Srict Knee-to-Elbow
60/42 Calorie Any Machine
– Sit-up and Knee-to-Elbow are…