You can find today's WOD and previous workouts below

R.E.D. Friday 03/24/33

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

R.E.D. Friday 03/24/33

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
...

Thursday 03/23/23

Wod -

Buy In - 400m Run

1500m-1200m-900m Row
15-12-9
Inch Worms w/Push Up
Chest to Bar Pull Ups

Buy Out - 400m Run

Thursday 03/23/23

Wod -

Buy In - 400m Run

1500m-1200m-900m Row
15-12-9
Inch Worms w/Push Up
Chest to Bar Pull Ups

Buy Out - 400m Run
...

Wednesday 03/22/23

Strength - Build to Heavy

Front Squats - 5sets x 5 reps

Wod - 

800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65

400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85

200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95

Wednesday 03/22/23

Strength - Build to Heavy

Front Squats - 5sets x 5 reps

Wod -

800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65

400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85

200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
...

Tuesday 03/21/23

Strength - Build to Heavy 3

Deadlifts - 5-5-3-3-3

Wod - 20min. AMRAP

'Dead Cindy'

10 Deadlifts @ 135/95
One round of Cindy

*Cindy - 
5 Pull Ups
10 Push Ups
15 Air Squats

Time Permitting -
1200m Row For Time

Tuesday 03/21/23

Strength - Build to Heavy 3

Deadlifts - 5-5-3-3-3

Wod - 20min. AMRAP

'Dead Cindy'

10 Deadlifts @ 135/95
One round of Cindy

*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats

Time Permitting -
1200m Row For Time
...

Monday 03/20/23

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - 

Buy In - 400m Run

4 Rounds

20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups

Buy Out - 400m Run

Monday 03/20/23

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod -

Buy In - 400m Run

4 Rounds

20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups

Buy Out - 400m Run
...

R.E.D. Friday 03/17/23

Hero Wod - Pierre Lacroix

17min. AMRAP

10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups

Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current. 

The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).

The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.

R.E.D. Friday 03/17/23

Hero Wod - Pierre Lacroix

17min. AMRAP

10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups

Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current. 

The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).

The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
...

Thursday 03/16/23

Wod - Squirrel!

25min. AMRAP

800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges

400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “

200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees

Buy Out - 100m Run

Thursday 03/16/23

Wod - Squirrel!

25min. AMRAP

800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges

400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “

200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees

Buy Out - 100m Run
...

Wednesday 03/15/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Quicksand!

For Time -

10-8-6-4-2 
Front Squats @ 115/85
1-3-5-7-9 
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25

Wednesday 03/15/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Quicksand!

For Time -

10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
...

Tuesday 03/14/23

Wod - Wheezer!!

5*4*3*2*1* Rounds of

5 Deadlifts @ 135/95
10 Pull Ups
15 Double Unders

*200m Run After Each Set of Rounds.

Tuesday 03/14/23

Wod - Wheezer!!

5*4*3*2*1* Rounds of

5 Deadlifts @ 135/95
10 Pull Ups
15 Double Unders

*200m Run After Each Set of Rounds.
...

Monday 03/13/23

Wod - Oh My Cankles!! 

5 Rounds

30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run

Buy Out - 10 Burpees*

*Add 1 additional burpee for every complaint I hear about the workout…

Monday 03/13/23

Wod - Oh My Cankles!!

5 Rounds

30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run

Buy Out - 10 Burpees*

*Add 1 additional burpee for every complaint I hear about the workout…
...

R.E.D. Friday 03/10/23

Memorial Wod - Gerry

20min. AMRAP

18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees

Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.

The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.

The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).

R.E.D. Friday 03/10/23

Memorial Wod - Gerry

20min. AMRAP

18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees

Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.

The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.

The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
...

Thursday 03/09/23

Wod - Broken Elevator!

50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run

10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run

50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups

Thursday 03/09/23

Wod - Broken Elevator!

50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run

10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run

50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
...

Wednesday 03/08/23

Happy Birthday Shanna!!

Wod - Cuz Four Isn’t Enuff!

Buy In - 400m Run

5 Rounds For Time -

15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds

Buy Out - 400m Run

Wednesday 03/08/23

Happy Birthday Shanna!!

Wod - Cuz Four Isn’t Enuff!

Buy In - 400m Run

5 Rounds For Time -

15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds

Buy Out - 400m Run
...

Tuesday 03/07/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Dancing The Night Away!

25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run

Tuesday 03/07/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Dancing The Night Away!

25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
...

Monday 03/06/23

Wod - Dumb Dumb &  Dumberer

5 Rounds For Time - 

DB Complex -

10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run

Monday 03/06/23

Wod - Dumb Dumb & Dumberer

5 Rounds For Time -

DB Complex -

10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
...

Thursday 03/02/23

Active Recovery Something or The Other!

Wod - Doctor’s Note!

3k Row - 
*Starting at 0:00 and Every 500m Stop and Complete -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Or

Interval Runs -

400m Run Every 5mins For 25mins - 6 Runs total

*After Every Run Complete As Much As Possible - 

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Thursday 03/02/23

Active Recovery Something or The Other!

Wod - Doctor’s Note!

3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Or

Interval Runs -

400m Run Every 5mins For 25mins - 6 Runs total

*After Every Run Complete As Much As Possible -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
...

Wednesday 03/01/23

Wod - Rabbit Rabbit Rabbit!

Buy In - 400m Run

30 DB Hang Snatches @ 40/25 
(Alt. Arms Every 5reps)

- Directly Into - 

Buy In - 400m Run

3 Rounds

11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”

- Directly Into - 

Buy In - 400m Run

21-15-9 (Total Reps)

Single Arm DB Hang Cluster @ 40/25
100m Run

Wednesday 03/01/23

Wod - Rabbit Rabbit Rabbit!

Buy In - 400m Run

30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)

- Directly Into -

Buy In - 400m Run

3 Rounds

11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”

- Directly Into -

Buy In - 400m Run

21-15-9 (Total Reps)

Single Arm DB Hang Cluster @ 40/25
100m Run
...

Tuesday 02/28/23

Wod - Tomsense!

27-24-21-18-15-12

Cal. Row
Toes 2 Bar
*Rest 1min After Every Round

Tuesday 02/28/23

Wod - Tomsense!

27-24-21-18-15-12

Cal. Row
Toes 2 Bar
*Rest 1min After Every Round
...

Monday 02/27/23

Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Be Mindful!

4 Rounds

200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders

Or 

Open Workout 23.1 - (Redo or First Timers)

Monday 02/27/23

Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Be Mindful!

4 Rounds

200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders

Or

Open Workout 23.1 - (Redo or First Timers)
...

Thursday 02/23/23

Wod - Active Rest Day No.6

For Time -

21-15-9-3

R-KBS @ 24/20
Goblet Squats @ “ “
500m Row
300m Run

Thursday 02/23/23

Wod - Active Rest Day No.6

For Time -

21-15-9-3

R-KBS @ 24/20
Goblet Squats @ “ “
500m Row
300m Run
...

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R.E.D. Friday 03/24/33

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

R.E.D. Friday 03/24/33

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.
...

Thursday 03/23/23

Wod -

Buy In - 400m Run

1500m-1200m-900m Row
15-12-9
Inch Worms w/Push Up
Chest to Bar Pull Ups

Buy Out - 400m Run

Thursday 03/23/23

Wod -

Buy In - 400m Run

1500m-1200m-900m Row
15-12-9
Inch Worms w/Push Up
Chest to Bar Pull Ups

Buy Out - 400m Run
...

Wednesday 03/22/23

Strength - Build to Heavy

Front Squats - 5sets x 5 reps

Wod - 

800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65

400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85

200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95

Wednesday 03/22/23

Strength - Build to Heavy

Front Squats - 5sets x 5 reps

Wod -

800m Run
50 Double Unders
12 Bar Facing Burpees
12 Squat Cleans @ 95/65

400m Run
40 Double Unders
9 Bar Facing Burpees
9 Squat Cleans @ 115/85

200m Run
30 Double Unders
6 Bar Facing Burpees
6 Squat Cleans @ 135/95
...

Tuesday 03/21/23

Strength - Build to Heavy 3

Deadlifts - 5-5-3-3-3

Wod - 20min. AMRAP

'Dead Cindy'

10 Deadlifts @ 135/95
One round of Cindy

*Cindy - 
5 Pull Ups
10 Push Ups
15 Air Squats

Time Permitting -
1200m Row For Time

Tuesday 03/21/23

Strength - Build to Heavy 3

Deadlifts - 5-5-3-3-3

Wod - 20min. AMRAP

'Dead Cindy'

10 Deadlifts @ 135/95
One round of Cindy

*Cindy -
5 Pull Ups
10 Push Ups
15 Air Squats

Time Permitting -
1200m Row For Time
...

Monday 03/20/23

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - 

Buy In - 400m Run

4 Rounds

20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups

Buy Out - 400m Run

Monday 03/20/23

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod -

Buy In - 400m Run

4 Rounds

20 Double DB Snatches @ 35/20
15 DB Thrusters @ “ “
10 DB Push Ups

Buy Out - 400m Run
...

R.E.D. Friday 03/17/23

Hero Wod - Pierre Lacroix

17min. AMRAP

10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups

Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current. 

The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).

The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.

R.E.D. Friday 03/17/23

Hero Wod - Pierre Lacroix

17min. AMRAP

10 Burpees to Target
30 Deadlifts @ 225/155
58 Box Jumps @ 24/20
67 Sit Ups

Dedicated to Pierre Lacroix, a firefighter on duty who passed away on October 17, 2021, following a water rescue operation. He was a member of Caserne 64 Team #3 in Lachine, Quebec, Canada. Pierre was 58 years old and on the cusp of retirement. With more than 30 years of service, his team responded to a call to rescue 2 passengers in distress on the Lachine Canal. The crew aboard 1864 capsized after being hit by a wave in the Lachine Rapids current. 

The workout was designed by Empire Fitness Lachine @empirefitnesslachine (Quebec, Canada).

The rep scheme signifies:
– 17 minutes for the day of Pierre’s passing
– 30 Deadlifts for his years of service
– 58 Box Jumps for his age
– 67 for Caserne 64 Team #3.
...

Thursday 03/16/23

Wod - Squirrel!

25min. AMRAP

800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges

400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “

200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees

Buy Out - 100m Run

Thursday 03/16/23

Wod - Squirrel!

25min. AMRAP

800m Run
90 Sit Ups
80 Glute Bridges
70 Reverse Lunges

400m Run
60 R-KBS @ 24/20
50 KB Sumo Deadlifts @ “ “
40 KB Goblet Squats @ “ “

200m Run
30 Mountain Climbers
20 Push Ups
10 Burpees

Buy Out - 100m Run
...

Wednesday 03/15/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Quicksand!

For Time -

10-8-6-4-2 
Front Squats @ 115/85
1-3-5-7-9 
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25

Wednesday 03/15/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Quicksand!

For Time -

10-8-6-4-2
Front Squats @ 115/85
1-3-5-7-9
Push Press/Jerk @ “ “
100m DB Farmers Carry @ 40/25
...

Tuesday 03/14/23

Wod - Wheezer!!

5*4*3*2*1* Rounds of

5 Deadlifts @ 135/95
10 Pull Ups
15 Double Unders

*200m Run After Each Set of Rounds.

Tuesday 03/14/23

Wod - Wheezer!!

5*4*3*2*1* Rounds of

5 Deadlifts @ 135/95
10 Pull Ups
15 Double Unders

*200m Run After Each Set of Rounds.
...

Monday 03/13/23

Wod - Oh My Cankles!! 

5 Rounds

30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run

Buy Out - 10 Burpees*

*Add 1 additional burpee for every complaint I hear about the workout…

Monday 03/13/23

Wod - Oh My Cankles!!

5 Rounds

30 WBS @ 20/14
20 Box Jumps @ 24/20
400m Run

Buy Out - 10 Burpees*

*Add 1 additional burpee for every complaint I hear about the workout…
...

R.E.D. Friday 03/10/23

Memorial Wod - Gerry

20min. AMRAP

18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees

Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.

The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.

The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).

R.E.D. Friday 03/10/23

Memorial Wod - Gerry

20min. AMRAP

18 WBS @ 20/14
18 KBS @ 24/16
7 Power Cleans @ 135/95
12 Burpees

Dedicated to Lt. Gerald Balboa. "Gerry" was a 14-year veteran of the Miami Dade County Fire Rescue Department, who died of natural causes on March 10, 2018.

The rep scheme represents the ages of his kids at his passing, 12, 7 and two 18month old twins.

The workout was created by Mike Osuna of Train 8 Nine/CrossFit Coconut Grove (Miami, FL, USA).
...

Thursday 03/09/23

Wod - Broken Elevator!

50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run

10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run

50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups

Thursday 03/09/23

Wod - Broken Elevator!

50 Singles
40 Plate Ground to Overhead @ 45/25
30 Sit Ups
20 Lunges
10 Push Ups
100m Run

10 Push Ups
20 Lunges
30 Sit Ups
40 Plate Ground to Overhead @ “ “
50 Singles
100m Run

50 Singles
40 Plate Ground to Overhead @ “ “
30 Sit Ups
20 Lunges
10 Push Ups
...

Wednesday 03/08/23

Happy Birthday Shanna!!

Wod - Cuz Four Isn’t Enuff!

Buy In - 400m Run

5 Rounds For Time -

15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds

Buy Out - 400m Run

Wednesday 03/08/23

Happy Birthday Shanna!!

Wod - Cuz Four Isn’t Enuff!

Buy In - 400m Run

5 Rounds For Time -

15 Thrusters @ 75/55
9 Lateral Burpees Over Bar
*1min. Rest Between Rounds

Buy Out - 400m Run
...

Tuesday 03/07/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Dancing The Night Away!

25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run

Tuesday 03/07/23

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Dancing The Night Away!

25-20-15-10-5
Hang Power Cleans @ 95/65
Sumo Deadlift High Pulls @ “ “
100m Run
...

Monday 03/06/23

Wod - Dumb Dumb &  Dumberer

5 Rounds For Time - 

DB Complex -

10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run

Monday 03/06/23

Wod - Dumb Dumb & Dumberer

5 Rounds For Time -

DB Complex -

10 Push Press @ 35/20
15 Push Ups
10 Front Squats
15 Deadlifts
10 Hang Power Cleans
150m Run
...

Thursday 03/02/23

Active Recovery Something or The Other!

Wod - Doctor’s Note!

3k Row - 
*Starting at 0:00 and Every 500m Stop and Complete -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Or

Interval Runs -

400m Run Every 5mins For 25mins - 6 Runs total

*After Every Run Complete As Much As Possible - 

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Thursday 03/02/23

Active Recovery Something or The Other!

Wod - Doctor’s Note!

3k Row -
*Starting at 0:00 and Every 500m Stop and Complete -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees

Or

Interval Runs -

400m Run Every 5mins For 25mins - 6 Runs total

*After Every Run Complete As Much As Possible -

10 Air Squats
10 Alt. Lunges
5 Hand Release Burpees
...

Wednesday 03/01/23

Wod - Rabbit Rabbit Rabbit!

Buy In - 400m Run

30 DB Hang Snatches @ 40/25 
(Alt. Arms Every 5reps)

- Directly Into - 

Buy In - 400m Run

3 Rounds

11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”

- Directly Into - 

Buy In - 400m Run

21-15-9 (Total Reps)

Single Arm DB Hang Cluster @ 40/25
100m Run

Wednesday 03/01/23

Wod - Rabbit Rabbit Rabbit!

Buy In - 400m Run

30 DB Hang Snatches @ 40/25
(Alt. Arms Every 5reps)

- Directly Into -

Buy In - 400m Run

3 Rounds

11 DB Burpee Deadlifts @ 40/25
9 DB Box Step Ups @ 20”

- Directly Into -

Buy In - 400m Run

21-15-9 (Total Reps)

Single Arm DB Hang Cluster @ 40/25
100m Run
...

Tuesday 02/28/23

Wod - Tomsense!

27-24-21-18-15-12

Cal. Row
Toes 2 Bar
*Rest 1min After Every Round

Tuesday 02/28/23

Wod - Tomsense!

27-24-21-18-15-12

Cal. Row
Toes 2 Bar
*Rest 1min After Every Round
...

Monday 02/27/23

Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Be Mindful!

4 Rounds

200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders

Or 

Open Workout 23.1 - (Redo or First Timers)

Monday 02/27/23

Congrats Lisa for Completing The Disney Princess Challenge This Past Weekend!!

Strength - Build to Heavy (20-25mins)

Back Squats - 5sets x 3reps
Then
1set x 20reps @ 50% of Heaviest

Wod - Be Mindful!

4 Rounds

200m Run
10 Push Press @ 95/65
15 Deadlifts @ “ “
20 Double Unders

Or

Open Workout 23.1 - (Redo or First Timers)
...

Thursday 02/23/23

Wod - Active Rest Day No.6

For Time -

21-15-9-3

R-KBS @ 24/20
Goblet Squats @ “ “
500m Row
300m Run

Thursday 02/23/23

Wod - Active Rest Day No.6

For Time -

21-15-9-3

R-KBS @ 24/20
Goblet Squats @ “ “
500m Row
300m Run
...