Weekly Workout Preview 1/25/21

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.


Weekly Workouts Preview 12/7/20

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.


Weekly Workout Preview 11/30/20

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.


WOD 11/26/20

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 as the workout of the day for Thursday, January 27, 2011 (110127).


Preview of workouts for the week of 11/2/2020

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.


WOD 10/18/20

“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.


WOD 9/20/20

Hero WOD – “McGhee”

AMRAP x 30 Minutes

  • 5 Deadlifts 275/185
  • 13 Push-Ups
  • 9 Box Jumps 24/20

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.


WOD 9/11/2020

Hero WOD “343” – 9/11 Firefighter Memorial WOD

For Time

  • 100 Deadlifts (135/95 lb)
  • 100 Power Cleans (95/65)
  • 100 Ground-to-Overheads (65/45 lb)
  • 43 Burpees

*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.


WOD 9/6/2020

Hero WOD “Klepto”

4 Rounds for Time

  • 27 Box Jumps(24/20)
  • 20 Burpees
  • 11 Squat Cleans (145/100)

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 as the workout of the day for Tuesday, March 6, 2012


WOD 8/30/2020

Hero WOD – “Tommy Mac”

2 rounds for time of:

  • 12 Burpees
  • 12 Thrusters, 115/75 lbs
  • 12 Burpees
  • 12 Power Snatches, 115/75 lbs
  • 12 Burpees
  • 12 Push Jerks, 115/75 lbs
  • 12 Burpees
  • 12 Hang Squat Cleans, 115/75 lbs
  • 12 Burpees
  • 12 Overhead Squats, 115/75 lbs

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