R.E.D. Friday 07/04/25

Happy 249th Birthday America!!

CrossFit Benchmark Wod - The Seven

For Time -

7 Rounds

7 Handstand Push Ups
7 Thrusters @ 135/95
7 Knees to Elbows
7 Deadlifts @ 245/165
7 Burpees
7 Kettlebell Swings @ 32/24
7 Pull Ups

"The Seven" is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. ...

Thursday 07/03/25

Wod - Odd Couples!

For Time -

Every 3mins. x 8 Rounds -

Odd Round -
15 Toes To Bar
45 Double Unders

Even Round -
45 Double Unders
200m Run ...

Wednesday 07/02/25

Wod - Up & Under!

For Time -

15-12-9-6-3
Box Jumps @ 30/24
10-8-6-4-2
Overhead Squats @ 155/105 ...

Tuesday 07/01/25

Wod - High Pulse!

For Time -

21-15-9-21

Sumo Deadlift High Pulls @ 95/65
Push Press @ “ “
Cals Any Machine ...

Monday 06/30/25

National No Complaining Day!

Wod -

For Load - Build to 3-rep Max!

Back Squats - 7sets x 3reps
*Rest 2-3mins between sets

Finisher -

10min. AMRAP

10 Jump Squats
10 Alt. Jumping Lunges
10 Empty Barbell Front Squats @ 45/35 ...

R.E.D. Friday 06/27/25

SUPERHERO SUMMER SERIES!

CrossFit Hero Wod - Whitten

5 Rounds

22 KB Swing @ 32/24
22 Box Jumps @ 24/20
400m Run
22 Burpees
22 Wall Ball Shots @ 20/14

Dedicated to US Army Captain Dan Whitten, 28, of Grimes, IA, and based out of Fort Bragg, NC, died February 2, 2010 in Zabul, Afghanistan when attacked by enemy forces.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. ...

Thursday 06/26/25

Wod - I See The Light!

For Time -

50-40-30-20-10

Cals Any Machine (All-Out Effort)
*Rest 1:1 Between Rounds. ...

Wednesday 06/25/25

CrossFit Benchmark Wod - Linda!

For Time - (35min Cap)

10-9-8-7-6-5-4-3-2-1

Deadlifts @ (1.5 x BW)
Bench Press @ (1 x BW)
Squat Cleans @ (.75 BW)

*Pair Up as Needed! ...

Tuesday 06/24/25

Wod - Downhill Roll!

For Time -

5 Rounds

20 Wall Ball Shots @ 30/20
10 Burpees to 6” Target
200m Run
*Rest 2mins Between Rounds. ...

Monday 06/23/25

Congrats To Tamara for finishing 7th in her Division at this weekends Atlantic Coast Classic competition!!
And to my good friend Sabrina, for completing her 80mile paddle-board challenge from the Bahamas to Lake Worth in support of Cystic Fibrosis!!

Wod - Uphill Fight!

For Time -

5-10-15-20-25

Push Press @ 95/65
Air Squats
150m Run ...

R.E.D. Friday 06/20/25

SUPERHERO SUMMER SERIES!

CrossFit Hero Wod - Roy!

For Time -

5 Rounds

15 Deadlifts @ 225/155
20 Box Jumps @ 24/20
25 Pull Ups

*Dedicated to Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. ...

Thursday 06/19/20

Wod - Runners Delight!

For Time -

1600m Run
Rest 3mins
800m Run
Rest 2mins
400m Run
Rest 1min
200m Run
Rest :30
100m Run
Rest :30
100m Run
Rest ...

Wednesday 06/18/25

Wod - Toe Taps!

For Time -

24-18-12
Toes To Bar
12-9-6
Front Squats @ 155/105 ...

Tuesday 06/17/25

Strength - Build To Heavy!
Front Squats - 10-8-8-6-6

Wod - Double Time!

For Time -

7 Rounds

30 Double Unders
200m Run ...

Monday 06/16/25

Strength - Build To Heavy!
Deadlifts - 5-5-3-3-3

Wod - Sunny-Side Up!

For Time -

5 Rounds

12 Single Arm KB Swings @ 24/16
15 Hand Release Push Ups
30 Air Squats
100m Run ...

R.E.D. Friday 06/13/25

SUPERHERO SUMMER SERIES!

CrossFit Hero Wod - Loredo!

For Time - (40mins Cap)

6 Rounds

24 Air Squats
24 Push Ups
24 Walking Lunge Steps
400m Run

*Dedicated to U.S. Army Staff Sgt. Edward Loredo of Houston TX. who was killed on June 24th 2010.

The 6 Rounds represents the month of June, and 24 repetitions represent the day of his death. ...

Thursday 06/12/25

Stamina Wod - Tortoise or Hare!

For Time - Pick One!

10 Rounds

300m Row or Ski
Or
200m Run

*Rest :30 Between Rounds ...

Tuesday 06/10/25

Strength - Build to Heavy!
Front Squats - 2-2-2-2-2+
*Same Wt. sets 4 & 5, 2+ reps on last set.

Wod - Running Wild!

15min. AMRAP

8 Burpees to 6” Target
10 Wall Ball Shots @ 20/14
100m Run

Finisher -

400m DB Farmers Carry @ 60/40 ...

Monday 06/09/25

CrossFit Community Cup Wod 1 -

20min. AMRAP

15 Box Jump Overs @ 24/20
10 DB Snatches @ 50/35
5 Handstand Push Ups

*DB Snatches Do Not have to be Alt.

*HSPU Subs - Pick One
Hand Release Push Ups
DB Strict Presses
:30sec Handstand Hold ...

R.E.D. Friday 06/06/25

SUPERHERO SUMMER SERIES!

CrossFit Hero Wod - ILL MILL
5 Rounds For Time
500m Row
20 KB Swings @ 32/24
20 Push Ups
20 Wall Ball Shots @ 20/14
20 Pull Ups

Dedicated to Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II.

Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. ...

Thursday 06/05/25

Partner Wod - Tango For Two!

For Time -

Buy In - 800m Run

10 Rounds

10 DB Power Cleans @ 50/35 x 2
30 Double Unders

*Partners run together, then alternate complete rounds. Non working Partner holds the Plank position while Partner works.

*Double Under Sub - (Pick One)
:30 Attempts
2:1 Singles
30 Jumping Jacks ...