WOD
You can find today's WOD and previous workouts below
R.E.D. Friday 06/26/26
CrossFit Benchmark Wod - Larry!
For Time - (40mins Cap)
21-18-15-12-9-6-3
Front Squats @ 115/75
Bar Facing Burpees
*Dedicated to U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed on July 1, 2010, in Helmand Province, Afghanistan.
Thursday 06/25/26
Wod - Maximus!
For Time -
10 Rounds
10 Double DB Push Press @ 50/35
100m Run
*Rest 1min. Between Rounds!
Wednesday 06/24/26
Strength - Build to Mod/Hvy!
Barbell FR Rev. Lunges - 4sets x 8reps
Wod - Goblins!
For Time -
30-20-10
Kettlebell Alt. Box Step Ups @ 24/16 @ 20”
Wt. Sit Ups @ 25/15
Cal. Row
Tuesday 06/23/26
Strength - Heavy Day!
Deadlifts - 5sets x 5reps
*Rest 2-3mins Between Sets.
Monday 06/22/26
Wod - You Do You Boo!
For Time -
400m Run
10 Power Cleans @ 155/105
20 Pull Ups
400m Run
10 Power Cleans @ 185/125
20 Hand Release Push Ups
400m Run
10 Power Cleans @ 205/135
20 Burpees
400m Run
R.E.D. Friday 06/19/26
CrossFit Benchmark Wod - Jenny!
20min AMRAP
20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run
Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.
Thursday 06/18/26
Strength - Build to Heavy!
Back Squats - 5sets x 5reps
Wod - Hold Tight!
For Time -
15-12-9
Unbroken Deadlifts* @ 205/135
Burpees Over Barbell
*Rest 1:30 Between Rounds!
*Extra 10 burpee penalty for breaking deadlifts!
Wednesday 06/17/26
Warm Up -
300m Row x 15 Jumping Jacks
200m Row x 10 Alt. Rev. Lunges (Per Leg)
100m Row x 5 Squat Jumps
Wod - Duet!
Every 3mins x 8 Rounds
250m Row
5 Box Jumps Overs @ 30/24
*Rest Remaining Time.
Tuesday 06/16/26
Wod - Bring Ur Run Game!
Foe Time -
5 Rounds
800m Run
50 Air Squats
30 Sit Ups
