WOD
You can find today's WOD and previous workouts below
R.E.D. Friday 10/24/25
CrossFit Hero Wod - Partner Badger!
3 Rounds For Time (40min. Cap)
30 Squat Cleans @ 95/65
30 Pull Ups
800m Run
*Athletes run together and alternate squat cleans every 5 reps, break up the pull-ups as needed.
*Dedicated to U.S. Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th 2007.
Thursday 10/23/25
Wod - Double One Hundreds!
For Time -
3 Rounds
100m Single KB Farmers Carry @ 32/24
45 Double Unders
30 Russian KB Swings @ “ “
100m Run
Wednesday 10/22/25
Wod - Rapids!
Each For Time -
10 Rounds
250/200m Row Sprints
*Rest 1min Between Rounds
*Slowest Round is Time
Tuesday 10/21/25
Wod - Broad!
For Time -
5 Rounds
400m Run
15 Shoulder to Overhead @ 135/95
Monday 10/20/25
Strength - Build to Mod/Heavy!
Deadlifts - 5sets x 7reps
Wod - 99 to 1!
For Time -
Buy In - 200m Run
21-18-15-12-9-6-3
Wall Ball Shots @ 20/14
6 Burpees to 6” Target
Buy Out - 200m Run
R.E.D. Friday 10/17/25
CrossFit Hero Wod - Tumilson!
For Time -
8 Rounds
200m Run
11 DB Burpee Deadlifts
Dedicated to US Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon ‘JT’ Thomas Tumilson, of Rockford, Iowa, who died on August 6th, 2011.
Thursday 10/15/25
Wod - Mountain Top!
For Time -
21-15-9-3
Toes To Bar
Overhead Squats @ 135/95
100m Run
Wednesday 10/16/25
Wod - Valleys!
Buy In - 2000m Row
50-40-30-20-10
Reverse Lunges
Sit Ups
Buy Out - 1600m Run
Tuesday 10/14/25
Wod - Beaten Path!
For Time -
5 Rounds
100m Double KB Farmers Carry @ 24/20
15 Bench Press @ 155/105
Buy Out - 200m Run
Monday 10/13/25
Wod - Journeys!
For Time -
5 Rounds
400m Run
15 Hang Squat Cleans @ 95/65
R.E.D. Friday 10/10/25
CrossFit Hero Wod - Emily!
For Time - (40min Cap)
10 Rounds
30 Double Unders
15 Pull Ups
30 Air Squats
100m Sprint
*Rest 2mins. After Each Round
Dedicated to Second Lt. Emily Jazmin Tatum Perez, 23, who was killed on Sept. 12, 2006, when her Humvee was struck by an IED as she was leading a convoy through Al Kifl, Iraq.
She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.
Thursday 10/09/25
Wod - Fifty Shades!
For Time -
50 Shoulder to Overhead @ 135/95
50 Air Squats
500m Run
Wednesday 10/08/25
Wod - Backwards!
For Time -
5 Rounds
6 Deadlifts @ 155/105
9 Hang Power Cleans @ " "
12 Lateral Burpees Over Bar
200m Run
Tuesday 10/07/25
Strength - Build to Heavy!
Front Squats - 5sets x 5reps
Wod - Knees Out!
For Time -
15-12-9-6-3
Front Squats @ 155/105
40 Double Unders
Monday 10/06/25
Strength/Skills -
Seated DB Press - 5sets x 10reps
Superset w/
DB Bent Over Rows - 5sets x 10reps
Wod - Over Yonder!
For Time -
30 Box Jump Overs @ 24/20
800m Run
30 DB Goblet Squats @ 50/35
800m Run
R.E.D. Friday 10/03/25
CrossFit Hero Wod - Bradley!
For Time - (40min Cap)
10 Rounds
100m Run
10 Pull Ups
100m Run
10 Burpees
*Rest :30sec Between Rounds
Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan.
He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.
Thursday 10/02/25
Wod - Hang Ten!
For Time -
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans @ 115/75
Handstand Push Ups
Warm Up - 2 Sets
20 Jumping Jacks
10 Push Ups
20 Alt. Shoulder Taps
10 Inch Worms no/Push Ups
Wednesday 10/01/25
Wod - Heavy Day!
For Load -
Deadlifts - Build to Heavy Set of 3 Reps!
*Rest 2-3mins Between Sets!
Warm Up - 3 Sets w/PVC
10 Pass Thrus
10 Good Mornings
10 Air Squats
10 Alt. Samson Lunges
Tuesday 09/30/25
Wod - Eighties Rules!
For Time -
800m Run
80 Alt. DB Power Snatches @ 50/35
80 Sit Ups
80 Burpees to 6” Target
800m Run
Monday 09/29/25
Strength - Build to Mod/Heavy!
8min. EMOM -
1 Power Clean
1 Hang Power Clean
1 Thruster
Wod - Hip Driven!
For Time -
21-15-9-3
Thrusters @ 95/65
Toes to Bar
30 K2E Mountain Climbers
R.E.D. Friday 09/26/25
Hero Wod - Brad Harper
For Time -
5 Rounds
18 Kettlebell Swings @ 32/24
13 Burpees
23 Wall Ball Shots @ 20/14
Dedicated to Firefighter Bradley C. Harper, age 23, with the Phoenix Fire Department, Rescue-21 in Phoenix, AZ.
Brad was injured at the scene of a major fire and later died on May 19, 2013.
