WOD
You can find today's WOD and previous workouts below
R.E.D. Friday 09/25/26
Memorial Wod - (Modified)
9/11 Tribute!
2001m Run
11 Box Jumps @ 30/24
11 Thrusters @ 135/95
11 Chest to Bar Pull Ups
11 Power Cleans @ “ “
11 Handstand Push Ups
11 Kettlebell Swings @ 32/24
11 Toes to Bar
11 Deadlifts @ “ “
11 Push Jerks @ “ “
2001m Run
* 2001m Run will be 2 Peri. + 2 Pat. + 400m
The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter run represent the year of the attacks. The 9 movements of 11 reps each represents the date.
Thursday 09/24/26
Wod - Heavy Day!
Back Squats - Build to 3 Rep Max!
5-5-5-5-3-3-3
After Every Set -
10 Push Ups
100m Run
*Rest as needed!
Wednesday 09/23/26
Wod - Bag Tags!
For Time -
1000m - 800m - 600m - 800m - 1000m Runs
20 Wt’d Sit Ups @ 25/15
Tuesday 09/22/26
Wod - Heavy Day!
Bench Press - Build to 3 Rep Max!
5-5-5-5-3-3-3
Superset w/
10 Double DB Bent Over Rows
10 Double DB Reverse Flys
*Rest as needed
Monday 09/21/26
Wod - Heavy Day!
Deadlifts - Build to 3 Rep Max!
5-5-5-5-3-3-3
After Every Set -
7 Dips
< 1min Plank
100m Run
*Rest as needed.
R.E.D. Friday 09/18/26
CrossFit Benchmark -
2026 Everyday Hero Service Cup Wod 1
For Time - (25min Time Cap)
50 Wall Ball Shots @ 20/14
50 Box Jump Overs @ 24/20
50 Wall Ball Shots @ “ “
50 WB Box Step Overs @ “ “
50 Wall Ball Shots @ “ “
50 Lateral Burpee Box Jump Overs @ “ “
Thursday 09/17/26
CrossFit Benchmark -
2026 Everyday Hero Service Cup Wod 4
For Time - (5min Time Cap)
100 Double Unders
50 Alt. DB Snatches @ 50/35
100 Double Unders
Finisher - 10mins AMRAP
30 Sit Ups
15/10 Cal. Row
Wednesday 09/16/25
CrossFit Benchmark -
2026 Everyday Hero Service Cup Wod 3
Part A -
0:00 - 15:00
10 Shuttle Runs
15-12-9-9
Clean and Jerks @ 135/95
*1 Shuttle Run is 25ft down and back.
Part B -
15:00 - 18:00 (3mins)
Build to 1Rep Max Clean and Jerk
