WOD
You can find today's WOD and previous workouts below
Wednesday 09/11/24
9/11 Tribute Wod - Team “343”
For Time As A Team -
100 Deadlifts @ 135/95
100 Power Cleans @ 95/65
100 Ground to Overhead @ 75/55
43 Burpees to 6” Target
Buy Out - 2,001m Row
“343” is a Tribute WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 09/11/2001 in the terrorist attacks on New York City.
Tuesday 09/10/24
CrossFit Benchmark Wod - The Chief
5 Rounds of 3mins AMRAP Each -
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.
Monday 09/09/24
Congrats to Everyone For Completing The 9/11 Stair Climb yesterday! Kenni, Elizabeth, Melissa, June, Tamara, Nichole and Kenny!
Strength - Build to Heavy
Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps
Wod - Excuse You!
For Time -
5 Rounds
12 Deadlifts @ 135/95
9 Hang Power Cleans @ " "
6 Push Jerks @ " "
3 Lateral Burpees Over Bar
*Lateral Burpees -
Over and Back = 1 Rep
R.E.D. Friday 09/06/24
CrossFit Hero Wod - Jack!
20min. AMRAP
10 Strict Push Press @ 115/85
10 Kettlebell Swings @ 24/16
10 Box Jumps @ 24/20
Dedicated to U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.
Thursday 09/05/24
Wod - Sixty Something Something!
For Time -
3 Rounds
60 Double Unders
30 Hang Power Cleans @ 75/55
15 Toes To Bar
Finisher -
400m Suitcase Carry
*Dub Sub -
90 Singles
Or
90 Jumping Jacks
Wednesday 09/04/24
Strength - Build To Heavy!
Front Squats - 5sets x 3reps
Wod - Dead Men Tell No Tales!
For Time -
2 Rounds
30 Single Arm DB Devil’s Press @ 40/25
20 Single Arm DB Thrusters @ 40/25
10 Lateral Burpees Over DB
200m Run
*Note -
Devil’s Press and Thrusters -
Alt. Arms Every 5 Reps
Lateral Burpees -
Over and Back = 1 Rep
Tuesday 09/03/24
CrossFit Benchmark Wod - Kelly!
For Time w/a Partner -
5 Rounds
400m Run
30 Box Jumps @ 24/20
30 Wall Ball Shots @ 20/14
*Complete runs together, then divide Box Jumps and WBS as needed.
Monday 09/02/24
Happy Labor Day!
CrossFit Hero Wod - Loredo!
For Time w/a Partner -
6 Rounds
24 Air Squats
24 Push Ups
24 Alternating Reverse Lunges
400m Run
*Divide workload as needed, but complete runs together.
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.
R.E.D. Friday 08/30/24
CrossFit Hero Wod - Laura!
21min AMRAP w/Partner
30 Cal. Row
20 Burpees Over Rower
10 Power Cleans @ 155/105
Dedicated to FBI Special Agent Laura Schwartzenberger who, along with Special Agent Daniel Alfin, was killed in the line of duty on Feb. 2nd 2021 in Sunrise FL, while serving a search warrant related to crimes against children.
Thursday 08/29/24
Wod - Fish ‘n’ Chips!
15min. AMRAP
200m Run
10 Handstand Push Ups
15 Thrusters @ 75/55
Finisher - 3 Sets
30 Russian KBS @ 20/16
120 Double Unders
Wednesday 08/28/24
Strength - Build To Heavy!
Shoulder Press - 5sets x 3reps
Then into,
Deadlifts - 5sets x 5reps
Wod - Crab Cakes!
For Time -
21-15-9
Hang Power Snatches @ 115/75
Box Jumps Overs @ 24/20
Tuesday 08/27/24
Strength - Build To Heavy!
15min. EMOM
1 Power Clean - Adding Wt. Every 3mins.
Wod - Blackened or Grilled!
For Time - (18-22mins)
4 Rounds
10 KB Rev. Lunges @ 24/20
12 Pull Ups
14 Push Ups
400m Run
Monday 08/26/24
Strength - Build To Heavy!
Front Squats - 5sets x 5reps
Then into,
Back Squats - 3sets x 5reps
Wod - Conch Fritters!
15min. EMOM
150m Run
12 Wall Ball Shots @ 20/14
9 Burpees
R.E.D. Friday 08/23/24
CrossFit Hero Wod - Bradshaw
10 Rounds For Time -
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 07/18/24
Strength - Build To Heavy Set!
Deadlifts - 5-5-5-3-3-3-3
Wod - Lift Up!
For Time -
4 Rounds
10 Deadlifts @ 225/155
30 Wall Ball Shots @ 20/14
Finisher -
1 Mile Run
Wednesday 08/21/24
Warm Up - 2 sets
200m Run
10 Plate Good Mornings
10 Plate Push Press
10 Plate Squats
Skill/Warm Up -
E2MOM For 5 Rounds
1 Deadlift
1 Hang Power Clean
1 Hang Squat Clean
1 Thruster
*Pause 1sec. @ each movement
Benchmark Wod - Pit Stop!
For Time -
21 Deadlifts @ 315/225
15 Hang Power Cleans @ 225/155
9 Squat Clean Thrusters @ 135/85
Tuesday 08/20/24
Skill Work - 7min. EMOM
:30 Double Unders Practice
Wod - Jump Jump Tap!
E3MOM For 5 Rounds
50 Double Unders
30 Shoulder Taps
*Dub Sub -
50 Jumping Jacks OR 75 Singles
*Shoulder Taps -
Same Hand to Shoulder
Finisher -
50 Hand Release Push Ups
Monday 08/19/24
Strength - Build To Heavy!
Front Squats - 5sets x 5reps
Then into,
Back Squats - 3sets x 5reps
Wod - It Wasn’t Me!
15min EMOM
30 Alt. DB Lunges @ 40/25
20 Alt. DB Snatches @ “ “
10 Lateral Burpees Over DB
Rest 1min.
*Lunges -
Front Rack Rev. Lunges Only
R.E.D. Friday 08/16/24
Memorial Wod - Lazar Đukić
For Time -
3 Rounds
30 Cal. Row
10 Bar Muscle Ups
Rest 3mins , Then
3 Rounds
30 Cal. Row
15 Strict Handstand Push Ups
Rest 3mins, Then
3 Rounds
10 Bar Muscle Ups
15 Strict Handstand Push Ups
Dedicated to Lazar Đukić, who sadly passed away on Thursday August 8th, 2024, while competing in the CrossFit Games in the Day 1 event ‘Lake Day’.
This workout was created by Lazar Đukić himself, back in June 2022, for Morning Chalk Up @morningchalkup
#lazaristhebest
Thursday 08/15/24
Wod - Running Doesn’t Like You Either!
For Time -
8 Rounds
200m Run
10 Deadlifts @ 185/125
Wednesday 08/14/24
Happy Birthday Cindee!!
Wod - Another Year Younger!
For Time -
18-15-12-9-6-3
Squat Cleans @ 135/95
Lateral Burpees Over Bar
