WOD
You can find today's WOD and previous workouts below
Wednesday 11/05/25
Strength - Build to Heavy!
Deadlifts - 5sets x 5reps
CrossFit Benchmark Wod - Diane!
For Time -
21-15-9
Deadlifts @ 225/155
Handstand Push Ups
Tuesday 11/04/25
Wod - Horseshoe!
For Time -
600m Run
100 Double Unders
15 Strict Pull Ups
500m Run
75 Double Unders
12 Strict Pull Ups
400m Run
50 Double Unders
9 Strict Pull Ups
200m Run
25 Double Unders
6 Strict Pull Ups
100m Run
Monday 11/03/25
Happy No-Shave November!!
Wod - Beard Power!!
For Time -
5 Rounds
400m Run
15 Back Squats @ 155/105
Halloween Friday 10/31/25
Happy Halloween!!
Wod - iQ Hallow-WOD
800m Run
15 Deadlifts @ 155/105
16 Pull Ups
600m Run
15 Hang Power Cleans @ 135/95
16 Push Ups
400m Run
15 Push Press/Jerks @ 115/85
16 Air Squats
200m Run
15 Thrusters @ 95/65
16 Lateral Burpees Over Bar
100m Run
Thursday 10/30/25
Wod - Run Run Away!
For Time -
1200m Run
Rest 3mins
800m Run
Rest 2mins
400m Run
Rest 1min
200m Run
Rest :30sec
100m Run
Wednesday 10/29/25
Wod - Jump Day!
For Time -
Buy In - 200m Run
40 Box Jump Overs @ 24/20
40 Air Squats w/PVC
40 Hand Release Push Ups
30 Box Jump Overs @ “ “
30 Air Squats w/PVC
30 Dips
20 Box Jump Overs @ “ “
20 Air Squats w/PVC
20 Handstand Push Ups
Buy Out - 200m Run
Tuesday 10/28/25
Strength - Build To Heavy !
Shoulder Press - 5sets x 5reps
Wod - Going Up!
For Time -
10-8-6-4-2
Power Cleans (Starting @ 95/65+)
10 Burpees To 6” Target
100m Run
*Increase Wt. Accordingly. Reps are Touch and Go!
Monday 10/27/25
Wod - Sitting Bull!
For Time -
5 Rounds
400m Run
30 Sit Ups
10 Front Squats @ 155/105
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
