WOD
You can find today's WOD and previous workouts below
Monday 09/01/25
Happy Labor Day!!
CrossFit Benchmark Wod - The Chief
5 Rounds x 3mins AMRAP
3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats
*Rest 1min.
“The Chief" is a benchmark/tribute WOD created by CrossFit San Diego, and is dedicated to honor and recognize all past and present Chief Petty Officers.
R.E.D. Friday 08/29/25
CrossFit Hero Wod - Bradshaw
10 Rounds For Time - (40min Cap)
3 Handstand Push Ups
6 Deadlifts @ 225/155
12 Pull Ups
24 Double Unders
Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, who died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when a roadside bomb detonated near his vehicle.
Thursday 08/28/25
Wod - Runneth Over!
For Overall Time -
3 Rounds
600m Run
Rest 1min
400m Run
Rest 1min
200m Run
Rest 1min
Wednesday 08/27/25
Wod - Snatch & Go!
For Time - (Starting Wt. 95/65+)
200m Run
10 Power Snatches
100 Air Squats
8 Power Snatches
75 Air Squats
6 Power Snatches
50 Air Squats
4 Power Snatches
25 Air Squats
200m Run
*Increase Wt. Accordingly. Reps are Touch and Go!
Tuesday 08/26/25
Strength -
Push Press - 5sets x 5reps
Wod - Carry Press Run
For Time -
100m Single DB Farmers Carry @ 50/35
21 Push Press @ 95/65
400m Run
100m Single DB Farmers Carry
15 Push Press
400m Run
100m Single DB Farmers Carry
9 Push Press
400m Run
Monday 08/25/25
Huge Congratulations to Tamara and Nichole for placing 2nd in their division at the Throwdown Competition this weekend!! Proud of you both!
Strength - Build to Heavy!
Back Squats - 5sets x 4reps
*Max Effort on Last Set
Wod - Roots!
For Time -
Buy In - 800m Run
5 Rounds
20 Russian Kettlebell Swings @ 32/24 kg
40 Double Unders
Buy Out - 800m Run
R.E.D. Friday 08/15/25
SUPERHERO SUMMER SERIES!
CrossFit Hero Wod - Josh!
For Time -
21-15-9
Overhead Squats @ 95/65
42-30-18
Pull Ups
Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
Thursday 08/14/25
Wod - Jumping Toes!
For Time -
100-80-60-40-20
Double Unders
20 Toes to Bar
Finisher -
40-30-20
Crunches
Glute Bridges
Wednesday 08/13/25
Strength - Build to Heavy
Back Squats - 5sets x 5reps
Wod - Gate Crasher!
15min AMRAP
100m Single DB Suitcase Carry @ 50/35
7 Right Arm DB Snatches
7 Left Arm DB Snatches
Tuesday 08/12/25
Wod - Bar Fight!
For Time -
10 Rounds
3 Bar Muscle Ups
4 Box Jump Overs @ 30/24
Finisher -
1 Mile Run
Monday 08/11/25
Wod - Vacuuming!
For Time -
3 Rounds
400m Run
21 WB Squat Cleans @ 30/20
12 Power Cleans @ 155/105
R.E.D. Friday 08/08/25
SUPERHERO SUMMER SERIES!
CrossFit Hero Wod - Glen!
For Time - (40min. Cap)
30 Clean & Jerks @ 135/95
1mile Run
10 Rope Climbs
1mile Run
100 Burpees
Dedicated to former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, who was assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012
Thursday - 08/07/25
Wod - Straight Through!
For Time -
200m Run
150 Double Unders
125 Air Squats
100 Sit Ups
75 Push Ups
50 Pull Ups
25 Deadlifts @ 225/155
1 Burpee
Wednesday 08/06/25
Strength - Build to Mod/Heavy!
Power Cleans - 5sets x 5-5-3-3-3reps
Push Press - 5sets x 5reps
CrossFit Benchmark Wod - Grace!
For Time -
30 Clean & Jerks @ 135/95
Tuesday 08/05/25
Wod - Pull Under!
For Time -
3-6-9-12-15
Hang Power Snatches @ 95/65
Box Jump Overs @ 24/20
100m Run
Monday 08/04/25
Wod - Time to Math!
For Time -
4 Rounds
3 Push Press @ 115/85
5 Front Squats @ “ “
7 Burpees
200m Run
*Add 2 Reps per movement every Round.
R.E.D. Friday 08/01/25
SUPERHERO SUMMER SERIES!
CrossFit Hero Wod - Holleyman!
30 Rounds For Time - (40min. Cap)
5 WBS @ 20/14
3 Handstand Push Ups
1 Power Clean @ 225/155
Dedicated to U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.
Thursday 07/31/25
Wod - Just Ole’ Cardio!
For Time -
1600m Run
1000m Row
1600m Run
Wednesday 07/30/25
Wod - Squat Pulls!
For Time -
5 Rounds
15 Box Jumps @ 24/20
10 Pull Ups
5 Squat Cleans @ 135/95
100m Run
Tuesday 07/29/25
Wod - Three Times Many!
3 x 4min AMRAPs
12 Air Squats
10 Sumo Deadlift High Pulls @ 75/55
8 Hand Release Push Ups
*Rest 1mins Between Rounds
Finisher -
3min Plank Hold
Monday 07/28/25
Wod - Double Press!
For Time
5 Rounds
30 Double Unders
5 Push Press @ 135/95
200m Run
