Monday 09/15/25

Congrats to everyone that completed the West Palm Beach 9/11 Stair Climb & 5k this weekend!
Any W, Nichole, Tamara, Nicole B, Angela & Kenni!

Strength - Build To Heavy!
Push Press - 5sets x 5 reps

Wod - One More Step!

12min. AMRAP

15 Deadlifts @ 135/95
10 Hang Power Cleans “ “
5 Burpees ...

R.E.D. Friday 09/12/25

Partner Wod - Bear in the Woods!

For Time w/Partner - (40min. Cap)

5000/4000m Row
1600m WB Bear Hug Carry @ 30/20

*Switch as needed on row and carry. ...

Thursday 09/11/25

9/11 Tribute Wod - 343!

For Time - (40min. Cap)

100 Deadlifts @ 135/95
100 Power Cleans @ 95/65
100 Ground to Overhead @ 65/45
43 Burpees

“343” is a Tribute WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 09/11/2001 during the World Trade Center terrorist attacks in New York City.

*Modified -

5 Rounds

20 Deadlifts
20 Power Cleans
20 Ground To Overhead
8 Burpees
Buy Out - 3 Burpees

RX -
Men`s bar will be 45 bar and loaded like this - first plate will be #10, second is #15, third is #15 + #5

Women`s bar will be 35 bar and loaded like this - first plate will be #5, second is #10, third is #15

Modified -
Choose and Use Same Weight For Entire Workout. ...

Wednesday 09/10/25

*Please Note - There will be no 8 or 9:15am classes Today due to Tower Stair Climb. All other class remain the same.

*Flying Cow Tower Climb - Meet in parking lot at 7am. Start climb by 8am.

Strength -
Bench Press - 5sets x 5reps

CrossFit Benchmark Wod - Annie!

For Time -

50-40-30-20-10
Double Unders
Sit Ups ...

Tuesday 09/09/25

*Please Note - There will be no 8 or 9:15am classes on Wednesday 09/10 due to Tower Stair Climb. All other classes remain the same.

*Flying Cow Tower Stair Climb - Meeting in parking lot at 7am. Start climb by 8am.

Strength - Build to Heavy!

Power cleans - 5sets x 5reps

Wod - Trifecta!

For Time -

3 Rounds

30 Alt. DB Snatches @ 50/35
800m Run ...

Monday 09/08/25

*Please Note - There will be no 8 or 9:15am classes on Wednesday 09/10 due to Tower Stair Climb. All other classes remain the same.

*Flying Cow Tower Stair Climb - Meeting in parking lot at 7am. Start climb by 8am.

Wod - Half Murph!

For Time -

Buy In - 800m Run

10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Buy Out - 800m Run ...

R.E.D. Friday 09/05/25

Hero Wod - Mogadishu Mile!

For Time - (40min. Cap)

4 Rounds

19 KB Ground To Overhead @ 24/16kg
19 KB Front Squats
19 KB Push Ups (Per Arm)
400m KB Run

*Do Not Let Go Of Your KB! If You Do, Restart That Round! Even During The Run! Hold Onto That KB Like Your Life Depends On It!

Dedicated to the 19 members of the 3rd Battalion, 75th Ranger Regiment, and 1st SFOD-D (Delta Force), supported by pilots from the 160th Aviation Regiment and other SF units, who were killed in action during Operation ‘Gothic Serpent’ in Mogadishu, Somalia on October 3, 1993.

*The symbolism of the “Mogadishu Mile:”
– You cover a total distance of one mile. Even though the soldiers actually walked between 2.5 and 3 miles depending on their starting point, it has become known as a “mile”. You carry your Kettlebell during the run to symbolize the gear the soldiers carried.
– 19 reps to one honoring each soldier of Task Force Ranger killed during the battle and the day after.
– Ground-to-Overheads as the soldiers held up their rifles the entire time
– Squats as they sought cover behind anything available
– Push-Ups as they fell to the ground and had to get back up
– Don’t let the Kettlebell go – symbolic for the dedication the soldiers showed towards their creed to “not leave a man behind.” ...

Thursday 09/04/25

Wod - Run Me Down Not Over!

For Time -

10 Rounds

200m Run
10 Wall Ball Shots @ 30/20
Buy Out - 10 Burpees ...

Wednesday 09/03/25

Wod - Down By 10s!

For Time -

60 Burpees
50 Russian Kettlebell Swings @ 24/16
40 Thrusters @ 45/35
30 Toes to Bar
20 Push Ups
10 Pull Ups
100m Run ...

Tuesday 09/02/25

Heavy Day!

Wod - Back n Forth

For Load -

Back Squats - 5sets x 3reps

Followed By -

Front Squats - 5sets x 5reps

*Rest as needed between sets!

Finisher - 3 sets
150m Run
10 Burpees ...

Monday 09/01/25

Happy Labor Day!!

CrossFit Benchmark Wod - The Chief

5 Rounds x 3mins AMRAP

3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats
*Rest 1min.

“The Chief" is a benchmark/tribute WOD created by CrossFit San Diego, and is dedicated to honor and recognize all past and present Chief Petty Officers. ...

R.E.D. Friday 08/29/25

CrossFit Hero Wod - Bradshaw

10 Rounds For Time - (40min Cap)

3 Handstand Push Ups
6 Deadlifts @ 225/155
12 Pull Ups
24 Double Unders

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, who died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when a roadside bomb detonated near his vehicle. ...

Thursday 08/28/25

Wod - Runneth Over!

For Overall Time -

3 Rounds

600m Run
Rest 1min
400m Run
Rest 1min
200m Run
Rest 1min ...

Wednesday 08/27/25

Wod - Snatch & Go!

For Time - (Starting Wt. 95/65+)

200m Run
10 Power Snatches
100 Air Squats
8 Power Snatches
75 Air Squats
6 Power Snatches
50 Air Squats
4 Power Snatches
25 Air Squats
200m Run

*Increase Wt. Accordingly. Reps are Touch and Go! ...

Tuesday 08/26/25

Strength -
Push Press - 5sets x 5reps

Wod - Carry Press Run

For Time -

100m Single DB Farmers Carry @ 50/35
21 Push Press @ 95/65
400m Run
100m Single DB Farmers Carry
15 Push Press
400m Run
100m Single DB Farmers Carry
9 Push Press
400m Run ...

R.E.D. Friday 08/15/25

SUPERHERO SUMMER SERIES!

CrossFit Hero Wod - Josh!

For Time -

21-15-9
Overhead Squats @ 95/65
42-30-18
Pull Ups

Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, who was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. ...

Thursday 08/14/25

Wod - Jumping Toes!

For Time -

100-80-60-40-20
Double Unders
20 Toes to Bar

Finisher -
40-30-20
Crunches
Glute Bridges ...

Wednesday 08/13/25

Strength - Build to Heavy
Back Squats - 5sets x 5reps

Wod - Gate Crasher!

15min AMRAP

100m Single DB Suitcase Carry @ 50/35
7 Right Arm DB Snatches
7 Left Arm DB Snatches ...

Tuesday 08/12/25

Wod - Bar Fight!

For Time -

10 Rounds

3 Bar Muscle Ups
4 Box Jump Overs @ 30/24

Finisher -
1 Mile Run ...

Monday 08/11/25

Wod - Vacuuming!

For Time -

3 Rounds

400m Run
21 WB Squat Cleans @ 30/20
12 Power Cleans @ 155/105 ...