WOD

You can find today's WOD and previous workouts below

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Wednesday 07/17/24

Strength - Build To Heavy Set!

Front Squats - 5-5-5-3-3-3-3

Wod - Lone Sheep!

For Time -

10-20-30-40-50
Sit Ups
100m Farmers Carry @ 50/35
100m-200m-300m-400m-500m Run
...

Tuesday - 07/16/24

Strength - Build To Heavy Set!

Strict Press - 5-5-5-5
Push Press - 3-3-3

Wod - Oh No Thrusters!

For Time -

100 DB Thrusters @ 35/20
400m Farmers Carry

*Accumulating Burpees Every Time You Break On Thrusters!
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Monday 07/15/24

Skill Work - 7min. EMOM
:30 Double Unders Practice

Wod - 30 Stranger Things!

For Time -

Buy In - 300m Run

5 Rounds

30 Movement X @ 45/35
30 R-KB Swings @ 24/16
30 Double Unders
300m Run

1 - Muscle Cleans
2 - Hang Clean & Jerks
3 - Hang Snatches
4 - Push Press
5 - Front Squats
...

R.E.D. Friday 07/12/24

CrossFit Hero Wod - Holbrook

For Time - (40min Cap)

10 Rounds

5 Thrusters @ 115/85
10 Pull Ups
100m Run
Rest 1min.

Dedicated to US Army Captain Jason Holbrook, 28, of Burnet, TX, who was killed on July 29th, 2010 in Tsagay, Afghanistan.
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Thursday 07/11/24

Happy 7-11 Day!! Go Grab A Slurpee!

Strength - Build To Heavy Single!

Power Cleans - 5-5-3-3-1-1

Wod - Fuzzy Dice!

For Time -

3 Rounds

30 Hang Cleans @ 115/85
15 Wall Ball Shots @ 20/14
300m Run
...

Wednesday 07/10/24

Warm Up - 2 Rounds

10 Alt. Samson Lunges
5 Up Downs
5 Inch Worms w/Push Ups
10 Pass Thrus w/PVC
10 Good Mornings
10 Alt. Rev. Lunges

Wod - Clock Won’t Save You!

For Time -

100 Devil’s Press @ 35/20
400m Farmer’s Carry

*Accumulating Burpees Every Time Drop DBs During Carry!
...

Tuesday 07/09/24

Skill Work - 7min. EMOM
:30 Double Unders Practice

Wod - Land Of The Free!

For Time -

Buy In - Patriot Run

50 DB Snatches @ 40/25 (Alt. every 5reps)
50 Double Unders
50 DB Goblet Squats @ “ “
50 Shoulder Taps (Total)
48 Burpees to 6” Target

Buy Out - Patriot Run

Finisher - 2 Rounds (Time Permitting)

1min Ea.
Crunches
Mountain Climbers
Plank
...

Monday 07/08/24

Strength - Build To Heavy!
Front Squats - 5-5-5-3-3-3-3

Wod - Ten Fold!

For Time -

Buy In - 500m Run

10 Rounds

10 Push Ups to ABMat
10 Air Squats to WB
10 Butterfly Sit Ups

Buy Out - 500m Run
...

R.E.D. Friday 07/05/24

CrossFit Hero Wod - Tillman

For Time - (40min Cap)

7 Rounds -

7 Deadlifts @ 315/205
200m Run
15 Pull Ups
:45sec Rest Between Rounds

Dedicated to Patrick Tillman, a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan on 04/22/04.
...

Thursday 07/04/24

Happy 248th Birthday America!

CrossFit Benchmark Wod - Morrison

For Time - (40min Cap)

50-40-30-20-10

Wall Ball Shots @ 20/14
Box Jumps @ 24/20
KB Swings @ 24/16

Dedicated to U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, who died on September 26, 2010, from injuries suffered on September 25 when his vehicle was attacked by insurgents in Kandahar, Afghanistan.
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Wednesday 07/03/24

Wod 1 - Just You vs You!

10min AMRAP -

10 Air Squats
10 Up Downs
10 Push Ups

Rest, Then..

Wod 2 - Conditioning Test!

20min. Max Meters & Cals on machine of choice.
(Row, Bike or Ski)
...

Tuesday 07/02/24

Wod - Over Easy!

For Time -

4 Rounds

200m Run
15 DB Push Press @ 50/35
10 Toes to Bar

*Do Not Drop DBs!! 10 Burpee Penalty!!
...

Monday 07/01/24

It’s That Time Again!!

CrossFit Benchmark Wod - Baseline!

For Time - (10min Cap)

500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Wod - A Slice Of Burpees!

For Time -

100 Burpee Deadlifts @ 50/35
*Every 2mins, Starting At 0:00 -
5 Burpees

**5 Extra Burpees for complaining about Burpees!
...

R.E.D. Friday 06/28/24

Partner Wod - Operation Red Wings!

For Time - (40min Time Cap)

Buy In - 1200m Run

16 Rounds

8 Toes 2 Bar
8 Burpee Box Jumps @ 24/20

Buy Out - 47 Goblet Squats @ 32/24

Complete 1200m run together. One person works at a time alternating rounds. Divide goblet squats evenly.

This workout is dedicated to the soldiers of Operation Red Wings, who were killed in action on June 28th 2005, in Kunar Province, Afghanistan.
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Thursday 06/27/24

Strength/Skill -

Pull Ups - 5sets x 5reps
Superset w/
Bent Over Barbell Rows - 5sets x 12reps

Wod - Switch It Up!

For Time -

7 Rounds

25 Cals Any Machine
*Rest 1min Between Rounds
...

Wednesday 06/26/24

Strength - Build To Heavy

Deadlifts - 5-5-5-3-3-3-3

Wod - Hard Luck!

15min AMRAP

15 Deadlifts @ 135/95
10 Push Press @ “ “
5 Deficit Push Ups @ 45/25 Plate
...

Tuesday 06/25/24

Skill Work - 7min. EMOM
:30 Double Unders Practice

Wod - Running Start!

For Time -

4 Rounds

800m Run
75 Double Unders

*Dub Sub -
115 Singles
75 Jumping Jacks
...

Monday 06/24/24

Street Parking Vault Week 25 Finale!

SPV25 Wod - The Kraken!

For Time A -

10-9-8-7-6-5-4-3-2-1
Power Snatches @ 75/55
Front Squats

Rest 3mins, Then -

For Time B -

1-2-3-4-5-6-7-8-9-10
Power Snatches
Front Squats
...

R.E.D. Friday 06/21/24

Service Cup Workout 3

CrossFit Memorial Wod - Kelly Brown

For Time - (25min. Cap)

5 Rounds

440m Run
10 Box Jumps @ 24/20
10 Deadlifts @ 275/185
10 Wall Ball Shots @ 20/14

Dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020.
...

Thursday 06/20/24

Strength - Build To Heavy!
Front Squats - 5-5-5-3-3-3-3

Wod - BPM!

14min. AMRAP

Max Cals Any Machine
*Every 2mins (starting at 0:00) -
16 Alt. DB Snatches @ 50/35

*Pick One Machine Only!

Finisher - Tabata x 4

Hanging Knee Tucks
Crunches
Flutter Kicks w/Hold (:10 kick, :10 hold)
Plank Hold
...

Wednesday 06/19/24

Strength - Build To Heavy

Shoulder Press - 5-5-5-5
Push Press - 3-3-3-3
Push Jerks - 1-1-1

Wod - Toes Bar, Knees Ground!

For Time - (20min. Cap)

18-15-12-9-6-3

Toes 2 Bar
Single KB Front Rack Alt. Lunges @ 24/16
200m Run

*Full Ext. At Top Of Lunges!
...