WOD
You can find today's WOD and previous workouts below
Monday 07/06/26
Warm Up/Strength -
Bench Press - 3sets x 10reps
Wod - Heavy Press!
For Load - Build to Heavy 2reps!
200m Run
10 Bench Press
300m Run
8 Bench Press
400m Run
6 Bench Press
500m Run
4 Bench Press
600m Run
2 Bench Press
*Rest as needed, 1-2mins Between Sets
R.E.D. Friday 07/03/26
Happy Birthday Jason!!
Wod - Operation Red Wings June 28th, 2005!
For Time - (40min. Cap)
Buy In - 3/4mile Run (1200m)
16 Rounds
8 Toes to Bar
8 Burpee Box Jump Overs
Buy Out - 47 Goblet Squats
*Dedicated to the 8 Navy SEALS and 8 Army Night Stalkers, who were killed in action when their MH-47 Chinook Helicopter was shot down during Operation Red Wings on June 28th, 2005, while trying to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell!
3/4 Mile Run - to commemorate the three out of four SEALs killed on the ground.
16 Rounds - to commemorate the 16 service members killed during the rescue attempt.
8 Toes to Bar - to commemorate the 8 Army Night Stalkers
8 Burpee Box Jump Overs - to commemorate the 8 Navy SEALs.
47 Goblet Squats - for the MH-47 Chinook that was lost.
Thursday 07/02/26
Happy Birthday Donna and Derek!!
CrossFit Benchmark Wod - Jerry!
For Time - (40mins)
1mile Run
2000m Row
1mile Run
Dedicated to Sgt Major Jerry Dwayne Patton, 40, who died on October 15th, 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Wednesday 07/01/26
CrossFit Benchmark Wod - Hotshots 19!
For Time - (40min. Cap)
6 Rounds
30 Air Squats
19 Power Cleans @ 135/95
7 Strict Pull-Ups
400 meter Run
Dedicated to the 19 City of Prescott, AZ firefighters and members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire.
Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
Tuesday 06/30/26
CrossFit Benchmark Wod - Jennifer!
26min. AMRAP -
10 Pull Ups
15 Kettlebell Swings @ 24/16
20 Box Jumps @ 24/20
Dedicated to Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died on March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service.
Monday 06/29/26
CrossFit Benchmark Wod - Omar!
For Time -
10 Thrusters @ 95/65
15 Bar Facing Burpees
20 Thrusters @ “ “
25 Bar Facing Burpees
30 Thrusters @ “ “
35 Bar Facing Burpees
Dedicated to U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, who died of wounds suffered on April 22, 2011.
R.E.D. Friday 06/26/26
CrossFit Benchmark Wod - Larry!
For Time - (40mins Cap)
21-18-15-12-9-6-3
Front Squats @ 115/75
Bar Facing Burpees
*Dedicated to U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed on July 1, 2010, in Helmand Province, Afghanistan.
Thursday 06/25/26
Wod - Maximus!
For Time -
10 Rounds
10 Double DB Push Press @ 50/35
100m Run
*Rest 1min. Between Rounds!
Wednesday 06/24/26
Strength - Build to Mod/Hvy!
Barbell FR Rev. Lunges - 4sets x 8reps
Wod - Goblins!
For Time -
30-20-10
Kettlebell Alt. Box Step Ups @ 24/16 @ 20”
Wt. Sit Ups @ 25/15
Cal. Row
