Robert’s Traveling-Dumbbell Day!


Memorial Day Murph Hero WOD is happening Monday, May 28th from 9-11am (heats every 30 minutes-details below) and BBQ/Potluck starts at 11am!
[Potluck Sign-up on Front whiteboard].
Please join and invite friends! GET READY!

CrossFit Notorious – CrossFit Rx

View Public Whiteboard

Warm-up (No Measure)

WU-400 M Run

DWU-Butt Kicks, High Knees, Zombie Kicks,

Side Lunges, Scorpions, Kipping Swings

Stretch- PVC, Leg Swings


8 DB Strict Press

4 per arm DB Wind Mills

6 box step ups

Metcon (AMRAP – Reps)

Strength: EMOTM 10

Even – Dumbbell Overhead Squats (35/50)

*Try for 6 reps on each arm (6 on right before 6 on left).

Odd – 45 Double Unders

Evens-12 Goblet Squats

Odds-70 Singles

Metcon (Time)

3 Rounds

10 Dumbbell Ground to Overhead (35’s/50’s)

15 Box Jumps (24/30)
OTC-3 Rounds:

10 Plate Ground to Overhead

10 Step-Ups (5 per leg)

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