In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Preview of workouts for the week of 1/25/2021.
Monday 1/25: Pull Ups, Reverse Lunges, Double Unders
Tuesday 1/26: Push Ups, Toes to Bar
Wednesday 1/27: Row, Bow Jumps, Wall Ball
Thursday 1/28: TBD
Friday 1/29: Row, Thruster, Clean and Jerk
Saturday 1/30: TBD
Sunday 1/31: Hero WOD TBD
WODs are subject to change.
Preview of workouts for the week of 12/7/20.
Monday 12/7: Row, Handstand Push Up
Tuesday 12/8: Double Unders, KBS
Wednesday 12/9: Row, Push Jerk + Split Jerk
Thursday 12/10: Power Snatch, Bar Muscle Up
Friday 12/11: Dips, Box Jumps, Air Squats
Saturday 12/12: TBD
Sunday 12/13: Hero WOD – TBD.
WODs are subject to change.
Preview of workouts for the week of 11/30/20.
Monday 11/30: Pull Ups, Push Ups, Air Squats
Tuesday 12/1: Bike/Row, Slam Balls
Wednesday 12/2: API Test
Thursday 12/3: Row/Bike, Front Squats
Friday 12/4: Thruster, Double Unders
Saturday 12/5: TBD
Sunday 12/6: CrossFit Hero WOD “Hammer”
WODs are subject to change.
CrossFit Hero WOD “Holbrook”
10 Rounds For Time:
5 Thrusters (115/75 lb)
10 Pull-Ups
100 meter Sprint(100m row, 200m bike, DU Sprint)
1 minute Rest
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
The “Holbrook” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, January 27, 2011 (110127).
Preview of workouts for the week of 11/2/20:
Monday 11/2 – Row or Bike
Tuesday 11/3 – Toes 2 Bar, Box Jumps
Wednesday 11/4 – Bike, Kettlebell Swing, KB Push Press(Single Arm)
Thursday 11/5 – Sit Up, Pull Up, Push Up
Friday 11/6 Bike/Row, Hang Power Snatch
Saturday 11/7 – TBD
Sunday 11/8 – Gym Closed
WODs are subject to change.
“Will Lindsay”
10 Rounds For Time
3 Devil Presses 55/35
22 Alternating Dumbbell Lunges 55/35
19 Air Squats
Wear a Weight Vest 20/14
Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.
Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.
A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.
SFC Lindsay is survived by his wife and four daughters.
The rep scheme signifies the date SFC Lindsay died and 10 rounds represent the 10th Special Forces Group.
Hero WOD – “McGhee”
AMRAP x 30 Minutes
US Army Ranger, Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.
Hero WOD “343” – 9/11 Firefighter Memorial WOD
For Time
*Teams of 2 or 3 – Everyone has their own barbell. Barbell movements are you go, I go. Burpees are done together*
We will also be doing a 9/11 Tribute WOD on Saturday 9/12.
“343” is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
“343” was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day. In an email with WODwell, Buzz, who is also a firefighter, writes:
“While I did not know any of the 343, my fellow Brothers and Sisters, we are all apart of the same family and it only felt right to find some way of honoring them. This format came to me rather quickly. As firefighters we are sometimes put under tremendous physical strains. What could be more demanding than 100 DL’s, followed by 100PC’s and 100 ground to overhead?”
Buzz chose to complete the workout with 43 burpees, bringing the total repetitions to 343. 1 rep for one life lost.
Hero WOD “Klepto”
4 Rounds for Time
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.
He is survived by his wife Susie, daughter Elizabeth, and son David.
The “Klepto” Hero WOD was first posted on crossfit.com as the workout of the day for Tuesday, March 6, 2012
Hero WOD – “Tommy Mac”
2 rounds for time of:
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.
MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.
The “Tommy Mac” Hero WOD was created by elite-level coach Rudy Nielsen of CrossFit Outlaw (Alexandria, VA, USA), who first posted the workout on his “The Outlaw Way” blog as the workout of the day for October 27, 2012. The post included the following quote from Tommy’s former Platoon Leader:
“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”Show less
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
