You can find today's WOD and previous workouts below
Wednesday 05/24/23
Murph Prep!! - 15-20mins
Wod - Chatterbox
For Time -
200m Run
100 Butterfly Sit Ups
80 Mountain Climbers
60 Russian Twists w/KB
40 KBS @ 24/20
20 Thrusters @ 95/65
200m Run
May 24
Wednesday 05/24/23
Murph Prep!! - 15-20mins
Wod - Chatterbox
For Time -
200m Run
100 Butterfly Sit Ups
80 Mountain Climbers
60 Russian Twists w/KB
40 KBS @ 24/20
20 Thrusters @ 95/65
200m Run
Monday 05/22/23
Murph Prep!! - 15-20mins
Wod - The Butler Did It!
21-15-9-3
100m Run
DB Push Press @ 40/25
Front Rack Rev. Lunges w/SB
Slam Balls
100m Run
May 21
Monday 05/22/23
Murph Prep!! - 15-20mins
Wod - The Butler Did It!
21-15-9-3
100m Run
DB Push Press @ 40/25
Front Rack Rev. Lunges w/SB
Slam Balls
100m Run
R.E.D. Friday 05/19/23
Hero Wod - Brad Harper
For Time -
5 Rounds
18 KBS @ 32/24
13 Burpees
23 WBS @ 20/14
Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ.
Brad was injured at the scene of a major fire and later died on May 19, 2013..
May 19
R.E.D. Friday 05/19/23
Hero Wod - Brad Harper
For Time -
5 Rounds
18 KBS @ 32/24
13 Burpees
23 WBS @ 20/14
Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ.
Brad was injured at the scene of a major fire and later died on May 19, 2013..
Thursday 05/18/23
Warm Up -
Tabata - Row Sprints
Wod - Life Is Life!
For Time -
21 Hang Power Clean @ 95/65
21 Hand Release Push Ups
100m Run
15 Hang Power Snatch @ “ “
15 Handstand Push Ups
100m Run
9 Sumo Deadlift High Pulls @ “ “
9 Inch Worms
100m Run
3 Overhead Squats @ “ “
3 Wall Walks
100m Run
May 18
Thursday 05/18/23
Warm Up -
Tabata - Row Sprints
Wod - Life Is Life!
For Time -
21 Hang Power Clean @ 95/65
21 Hand Release Push Ups
100m Run
15 Hang Power Snatch @ “ “
15 Handstand Push Ups
100m Run
9 Sumo Deadlift High Pulls @ “ “
9 Inch Worms
100m Run
3 Overhead Squats @ “ “
3 Wall Walks
100m Run
Wednesday 05/17/23
Wod - That Sinking Feeling!
500m-400m-300m-200m-100m Row
1 - 2 - 3 - 4 - 5 Deadlifts @ 275/185
6 - 7 - 8 - 9 - 10 Burpees Over Rower
May 17
Wednesday 05/17/23
Wod - That Sinking Feeling!
500m-400m-300m-200m-100m Row
1 - 2 - 3 - 4 - 5 Deadlifts @ 275/185
6 - 7 - 8 - 9 - 10 Burpees Over Rower
Tuesday 05/16/23
Happy Birthday Jamile!
Strength -
Dips - 5sets x 8-12reps
SS/w
Bent Over Barbell Rows - 5sets x 8-12reps
Wod - Wait
200m Run
30 Pull Ups
200m Run
60 Push Ups
200m Run
90 Air Squats
200m Run
May 16
Tuesday 05/16/23
Happy Birthday Jamile!
Strength -
Dips - 5sets x 8-12reps
SS/w
Bent Over Barbell Rows - 5sets x 8-12reps
Wod - Wait
200m Run
30 Pull Ups
200m Run
60 Push Ups
200m Run
90 Air Squats
200m Run
Monday 05/15/23
Happy Birthday Andy P.!!
Strength - Build to Heavy
Back Squats - 5sets x 5reps
Wod - Skyway
For Time -
15-12-9-6-3
Devil’s Press @ 40/25
DB Front Squats @ “ “
100m Run
May 14
Monday 05/15/23
Happy Birthday Andy P.!!
Strength - Build to Heavy
Back Squats - 5sets x 5reps
Wod - Skyway
For Time -
15-12-9-6-3
Devil’s Press @ 40/25
DB Front Squats @ “ “
100m Run
R.E.D. Friday 05/12/23
CrossFit Hero Wod - McGhee
30min AMRAP
5 Deadlifts @ 275/185
13 Push Ups
9 Box Jumps @ 24/20
This Hero Workout is dedicated to US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA.
The "McGhee" Hero WOD was first posted by CrossFit HQ as the workout of the day for 2010/04/15.
----
To all those that showed up for yesterdays End of Challenge challenge, Congrats!!! You all did marvelous darlings!! The hardest part of the challenge was just showing up!! Thank you and see you all for the next challenge!!
May 12
R.E.D. Friday 05/12/23
CrossFit Hero Wod - McGhee
30min AMRAP
5 Deadlifts @ 275/185
13 Push Ups
9 Box Jumps @ 24/20
This Hero Workout is dedicated to US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA.
The "McGhee" Hero WOD was first posted by CrossFit HQ as the workout of the day for 2010/04/15.
----
To all those that showed up for yesterdays End of Challenge challenge, Congrats!!! You all did marvelous darlings!! The hardest part of the challenge was just showing up!! Thank you and see you all for the next challenge!!
Wednesday 05/10/23
Wod - In The Middle
5 Rounds -
3 Hang Power Cleans @ 135/95
6 Shoulder To Overhead
9 Front Squats
12 Deadlifts
30 Double Unders
*Rest 1min. Between Sets
May 9
Wednesday 05/10/23
Wod - In The Middle
5 Rounds -
3 Hang Power Cleans @ 135/95
6 Shoulder To Overhead
9 Front Squats
12 Deadlifts
30 Double Unders
*Rest 1min. Between Sets
Tuesday 05/09/23
Happy Birthday Marissa & Nicole H.!
Strength - Build to Heavy
Shoulder Press - 5sets x 5reps
Wod - Down Low
24min. AMRAP
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
20 Reverse Lunges
May 8
Tuesday 05/09/23
Happy Birthday Marissa & Nicole H.!
Strength - Build to Heavy
Shoulder Press - 5sets x 5reps
Wod - Down Low
24min. AMRAP
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
20 Reverse Lunges
Monday 05/08/23
Strength - Build To Mod/Heavy
Overhead Squats - 5sets x 5reps
*Practice Mechanics/Form Over Load!
Wod - Up High
800m Run
21 Overhead Squats @ 45/35
15 Push Ups
5 Burpees
400m Run
15 Overhead Squats @ 75/55
12 Push Ups
5 Burpees
200m Run
9 Overhead Squats @ 95/65
9 Push Ups
5 Burpees
May 8
Monday 05/08/23
Strength - Build To Mod/Heavy
Overhead Squats - 5sets x 5reps
*Practice Mechanics/Form Over Load!
Wod - Up High
800m Run
21 Overhead Squats @ 45/35
15 Push Ups
5 Burpees
400m Run
15 Overhead Squats @ 75/55
12 Push Ups
5 Burpees
200m Run
9 Overhead Squats @ 95/65
9 Push Ups
5 Burpees
R.E.D. Friday 05/05/23
Hero Wod - Kerrie
10 Rounds*
100m Sprint
5 Burpees
20 Sit Ups
15 Push Ups
100m Sprint
Rest 2mins
*While wearing a weighted vest. If no vest, use a Plate @ (25/15) for sprints and sit ups.
Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015.
May 5
R.E.D. Friday 05/05/23
Hero Wod - Kerrie
10 Rounds*
100m Sprint
5 Burpees
20 Sit Ups
15 Push Ups
100m Sprint
Rest 2mins
*While wearing a weighted vest. If no vest, use a Plate @ (25/15) for sprints and sit ups.
Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015.
Thursday 05/04/23
Happy Star Wars Day!!
May The 4th Be With You!!
Active Recovery Day
Wod - Chill Pill!
800m-200m-1200m-200m-800m Row
2mins-3mins-3mins-2mins Rest Btwn Sets.
May 4
Thursday 05/04/23
Happy Star Wars Day!!
May The 4th Be With You!!
Active Recovery Day
Wod - Chill Pill!
800m-200m-1200m-200m-800m Row
2mins-3mins-3mins-2mins Rest Btwn Sets.
Wednesday 05/03/23
Strength - Build To Heavy
Deadlifts - 5sets x 5reps
Superset w/
Push Ups - 5sets x 10reps
Wod - No Bounce!
21-15-9
WBS @ 30/20
Hang Power Cleans @ 135/95
300m Run
45 Deadlifts @ 135/95
45 Burpees
300m Run
May 2
Wednesday 05/03/23
Strength - Build To Heavy
Deadlifts - 5sets x 5reps
Superset w/
Push Ups - 5sets x 10reps
Wod - No Bounce!
21-15-9
WBS @ 30/20
Hang Power Cleans @ 135/95
300m Run
45 Deadlifts @ 135/95
45 Burpees
300m Run
Tuesday 05/02/23
Strength - Build To Heavy
Front Squats - 5-5-3-3-1-1
Wod - Double Up Time!
200m Run
21-15-9
KBS @ 24/20
200m Run
42-30-18
Double Unders
May 1
Tuesday 05/02/23
Strength - Build To Heavy
Front Squats - 5-5-3-3-1-1
Wod - Double Up Time!
200m Run
21-15-9
KBS @ 24/20
200m Run
42-30-18
Double Unders
Monday 05/01/23
Happy May!!
Murph is Coming!!
Wod - Quarter Mile!
Buy In - 1000m Run (Peri + Pat + 200m)
25 Slam Balls
50 Hand Release Push Ups
75 Goblet Squats w/SB
100 Sit Ups
Buy Out - 1000m Run (Peri + Pat + 200m)
*Do Not Partition! Complete As Is In Order!
Apr 30
Monday 05/01/23
Happy May!!
Murph is Coming!!
Wod - Quarter Mile!
Buy In - 1000m Run (Peri + Pat + 200m)
25 Slam Balls
50 Hand Release Push Ups
75 Goblet Squats w/SB
100 Sit Ups
Buy Out - 1000m Run (Peri + Pat + 200m)
*Do Not Partition! Complete As Is In Order!
R.E.D. Friday 04/28/23
Hero Wod - Omar
For Time -
10 Thrusters @ 95/65
15 Bar Facing Burpees
20 Thrusters @ “ “
25 Bar Facing Burpees
30 Thrusters @ “ “
35 Bar Facing Burpees
Dedicated to U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered on April 22, 2011.
Apr 27
R.E.D. Friday 04/28/23
Hero Wod - Omar
For Time -
10 Thrusters @ 95/65
15 Bar Facing Burpees
20 Thrusters @ “ “
25 Bar Facing Burpees
30 Thrusters @ “ “
35 Bar Facing Burpees
Dedicated to U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered on April 22, 2011.
What to Expect?
All classes are about an hour long consisting of a warm-up, technical skill or strength building and a short high intensity workout. Every class is taught by a Certified CrossFit Trainer. We post every workout on the website so you will know what you’ll be doing each day.
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Wednesday 05/24/23
Murph Prep!! - 15-20mins
Wod - Chatterbox
For Time -
200m Run
100 Butterfly Sit Ups
80 Mountain Climbers
60 Russian Twists w/KB
40 KBS @ 24/20
20 Thrusters @ 95/65
200m Run
May 24
Wednesday 05/24/23
Murph Prep!! - 15-20mins
Wod - Chatterbox
For Time -
200m Run
100 Butterfly Sit Ups
80 Mountain Climbers
60 Russian Twists w/KB
40 KBS @ 24/20
20 Thrusters @ 95/65
200m Run
Monday 05/22/23
Murph Prep!! - 15-20mins
Wod - The Butler Did It!
21-15-9-3
100m Run
DB Push Press @ 40/25
Front Rack Rev. Lunges w/SB
Slam Balls
100m Run
May 21
Monday 05/22/23
Murph Prep!! - 15-20mins
Wod - The Butler Did It!
21-15-9-3
100m Run
DB Push Press @ 40/25
Front Rack Rev. Lunges w/SB
Slam Balls
100m Run
R.E.D. Friday 05/19/23
Hero Wod - Brad Harper
For Time -
5 Rounds
18 KBS @ 32/24
13 Burpees
23 WBS @ 20/14
Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ.
Brad was injured at the scene of a major fire and later died on May 19, 2013..
May 19
R.E.D. Friday 05/19/23
Hero Wod - Brad Harper
For Time -
5 Rounds
18 KBS @ 32/24
13 Burpees
23 WBS @ 20/14
Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ.
Brad was injured at the scene of a major fire and later died on May 19, 2013..
Thursday 05/18/23
Warm Up -
Tabata - Row Sprints
Wod - Life Is Life!
For Time -
21 Hang Power Clean @ 95/65
21 Hand Release Push Ups
100m Run
15 Hang Power Snatch @ “ “
15 Handstand Push Ups
100m Run
9 Sumo Deadlift High Pulls @ “ “
9 Inch Worms
100m Run
3 Overhead Squats @ “ “
3 Wall Walks
100m Run
May 18
Thursday 05/18/23
Warm Up -
Tabata - Row Sprints
Wod - Life Is Life!
For Time -
21 Hang Power Clean @ 95/65
21 Hand Release Push Ups
100m Run
15 Hang Power Snatch @ “ “
15 Handstand Push Ups
100m Run
9 Sumo Deadlift High Pulls @ “ “
9 Inch Worms
100m Run
3 Overhead Squats @ “ “
3 Wall Walks
100m Run
Wednesday 05/17/23
Wod - That Sinking Feeling!
500m-400m-300m-200m-100m Row
1 - 2 - 3 - 4 - 5 Deadlifts @ 275/185
6 - 7 - 8 - 9 - 10 Burpees Over Rower
May 17
Wednesday 05/17/23
Wod - That Sinking Feeling!
500m-400m-300m-200m-100m Row
1 - 2 - 3 - 4 - 5 Deadlifts @ 275/185
6 - 7 - 8 - 9 - 10 Burpees Over Rower
Tuesday 05/16/23
Happy Birthday Jamile!
Strength -
Dips - 5sets x 8-12reps
SS/w
Bent Over Barbell Rows - 5sets x 8-12reps
Wod - Wait
200m Run
30 Pull Ups
200m Run
60 Push Ups
200m Run
90 Air Squats
200m Run
May 16
Tuesday 05/16/23
Happy Birthday Jamile!
Strength -
Dips - 5sets x 8-12reps
SS/w
Bent Over Barbell Rows - 5sets x 8-12reps
Wod - Wait
200m Run
30 Pull Ups
200m Run
60 Push Ups
200m Run
90 Air Squats
200m Run
Monday 05/15/23
Happy Birthday Andy P.!!
Strength - Build to Heavy
Back Squats - 5sets x 5reps
Wod - Skyway
For Time -
15-12-9-6-3
Devil’s Press @ 40/25
DB Front Squats @ “ “
100m Run
May 14
Monday 05/15/23
Happy Birthday Andy P.!!
Strength - Build to Heavy
Back Squats - 5sets x 5reps
Wod - Skyway
For Time -
15-12-9-6-3
Devil’s Press @ 40/25
DB Front Squats @ “ “
100m Run
R.E.D. Friday 05/12/23
CrossFit Hero Wod - McGhee
30min AMRAP
5 Deadlifts @ 275/185
13 Push Ups
9 Box Jumps @ 24/20
This Hero Workout is dedicated to US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA.
The "McGhee" Hero WOD was first posted by CrossFit HQ as the workout of the day for 2010/04/15.
----
To all those that showed up for yesterdays End of Challenge challenge, Congrats!!! You all did marvelous darlings!! The hardest part of the challenge was just showing up!! Thank you and see you all for the next challenge!!
May 12
R.E.D. Friday 05/12/23
CrossFit Hero Wod - McGhee
30min AMRAP
5 Deadlifts @ 275/185
13 Push Ups
9 Box Jumps @ 24/20
This Hero Workout is dedicated to US Army Ranger, Corporal Ryan C. McGhee, 21, who was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA.
The "McGhee" Hero WOD was first posted by CrossFit HQ as the workout of the day for 2010/04/15.
----
To all those that showed up for yesterdays End of Challenge challenge, Congrats!!! You all did marvelous darlings!! The hardest part of the challenge was just showing up!! Thank you and see you all for the next challenge!!
Wednesday 05/10/23
Wod - In The Middle
5 Rounds -
3 Hang Power Cleans @ 135/95
6 Shoulder To Overhead
9 Front Squats
12 Deadlifts
30 Double Unders
*Rest 1min. Between Sets
May 9
Wednesday 05/10/23
Wod - In The Middle
5 Rounds -
3 Hang Power Cleans @ 135/95
6 Shoulder To Overhead
9 Front Squats
12 Deadlifts
30 Double Unders
*Rest 1min. Between Sets
Tuesday 05/09/23
Happy Birthday Marissa & Nicole H.!
Strength - Build to Heavy
Shoulder Press - 5sets x 5reps
Wod - Down Low
24min. AMRAP
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
20 Reverse Lunges
May 8
Tuesday 05/09/23
Happy Birthday Marissa & Nicole H.!
Strength - Build to Heavy
Shoulder Press - 5sets x 5reps
Wod - Down Low
24min. AMRAP
100m Run
5 Pull Ups
10 Push Ups
15 Air Squats
20 Reverse Lunges
Monday 05/08/23
Strength - Build To Mod/Heavy
Overhead Squats - 5sets x 5reps
*Practice Mechanics/Form Over Load!
Wod - Up High
800m Run
21 Overhead Squats @ 45/35
15 Push Ups
5 Burpees
400m Run
15 Overhead Squats @ 75/55
12 Push Ups
5 Burpees
200m Run
9 Overhead Squats @ 95/65
9 Push Ups
5 Burpees
May 8
Monday 05/08/23
Strength - Build To Mod/Heavy
Overhead Squats - 5sets x 5reps
*Practice Mechanics/Form Over Load!
Wod - Up High
800m Run
21 Overhead Squats @ 45/35
15 Push Ups
5 Burpees
400m Run
15 Overhead Squats @ 75/55
12 Push Ups
5 Burpees
200m Run
9 Overhead Squats @ 95/65
9 Push Ups
5 Burpees
R.E.D. Friday 05/05/23
Hero Wod - Kerrie
10 Rounds*
100m Sprint
5 Burpees
20 Sit Ups
15 Push Ups
100m Sprint
Rest 2mins
*While wearing a weighted vest. If no vest, use a Plate @ (25/15) for sprints and sit ups.
Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015.
May 5
R.E.D. Friday 05/05/23
Hero Wod - Kerrie
10 Rounds*
100m Sprint
5 Burpees
20 Sit Ups
15 Push Ups
100m Sprint
Rest 2mins
*While wearing a weighted vest. If no vest, use a Plate @ (25/15) for sprints and sit ups.
Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, was killed in the line of duty on May 20, 2015.
Thursday 05/04/23
Happy Star Wars Day!!
May The 4th Be With You!!
Active Recovery Day
Wod - Chill Pill!
800m-200m-1200m-200m-800m Row
2mins-3mins-3mins-2mins Rest Btwn Sets.
May 4
Thursday 05/04/23
Happy Star Wars Day!!
May The 4th Be With You!!
Active Recovery Day
Wod - Chill Pill!
800m-200m-1200m-200m-800m Row
2mins-3mins-3mins-2mins Rest Btwn Sets.
Wednesday 05/03/23
Strength - Build To Heavy
Deadlifts - 5sets x 5reps
Superset w/
Push Ups - 5sets x 10reps
Wod - No Bounce!
21-15-9
WBS @ 30/20
Hang Power Cleans @ 135/95
300m Run
45 Deadlifts @ 135/95
45 Burpees
300m Run
May 2
Wednesday 05/03/23
Strength - Build To Heavy
Deadlifts - 5sets x 5reps
Superset w/
Push Ups - 5sets x 10reps
Wod - No Bounce!
21-15-9
WBS @ 30/20
Hang Power Cleans @ 135/95
300m Run
45 Deadlifts @ 135/95
45 Burpees
300m Run
Tuesday 05/02/23
Strength - Build To Heavy
Front Squats - 5-5-3-3-1-1
Wod - Double Up Time!
200m Run
21-15-9
KBS @ 24/20
200m Run
42-30-18
Double Unders
May 1
Tuesday 05/02/23
Strength - Build To Heavy
Front Squats - 5-5-3-3-1-1
Wod - Double Up Time!
200m Run
21-15-9
KBS @ 24/20
200m Run
42-30-18
Double Unders
Monday 05/01/23
Happy May!!
Murph is Coming!!
Wod - Quarter Mile!
Buy In - 1000m Run (Peri + Pat + 200m)
25 Slam Balls
50 Hand Release Push Ups
75 Goblet Squats w/SB
100 Sit Ups
Buy Out - 1000m Run (Peri + Pat + 200m)
*Do Not Partition! Complete As Is In Order!
Apr 30
Monday 05/01/23
Happy May!!
Murph is Coming!!
Wod - Quarter Mile!
Buy In - 1000m Run (Peri + Pat + 200m)
25 Slam Balls
50 Hand Release Push Ups
75 Goblet Squats w/SB
100 Sit Ups
Buy Out - 1000m Run (Peri + Pat + 200m)
*Do Not Partition! Complete As Is In Order!
R.E.D. Friday 04/28/23
Hero Wod - Omar
For Time -
10 Thrusters @ 95/65
15 Bar Facing Burpees
20 Thrusters @ “ “
25 Bar Facing Burpees
30 Thrusters @ “ “
35 Bar Facing Burpees
Dedicated to U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered on April 22, 2011.
Apr 27
R.E.D. Friday 04/28/23
Hero Wod - Omar
For Time -
10 Thrusters @ 95/65
15 Bar Facing Burpees
20 Thrusters @ “ “
25 Bar Facing Burpees
30 Thrusters @ “ “
35 Bar Facing Burpees
Dedicated to U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered on April 22, 2011.