WOD
You can find today's WOD and previous workouts below
R.E.D. Friday 06/05/26
CrossFit Benchmark Wod - Kerrie
For Time - (40min Cap)
10 Rounds*
100m Sprint
5 Burpees
20 Sit Ups
15 Push Ups
100m Sprint
Rest 2mins
*While wearing a weighted vest. If no vest, use a Plate @ (25/15) for sprints and sit ups.
Dedicated to Kerrie Orozco, 29 and a seven-year veteran of the Omaha Police Department, who was killed in the line of duty on May 20, 2015.
Thursday 06/04/26
Strength -
Shoulder Press - 3sets x 3reps
Push Press - 3sets x 3reps
Wod - Switch!
7min. AMRAP
1-2-3-4-5-etc.
Strict Pull Ups
Push Press @ 155/105
Wednesday 06/03/26
Wod - Embrace The Cardio!
For Time -
1000m Run
200m Row
800m Run
400m Row
600m Run
600m Row
400m Run
800m Row
200m Run
1000m Row
Tuesday 06/02/26
Strength - Build to Heavy!
Bench Press - 10-8-8-6-6
For Time -
3 Rounds
21 Box Jumps @ 24/20
15 Toes to Bar
9 Squat Cleans @ 155/105
100m Run
Monday 06/01/26
Wod - Deja What?
For Time -
3 Rounds
30 Wall Ball Shots @ 20/14
30 Double Unders
300m Run
R.E.D. Friday 05/29/26
CrossFit Benchmark Wod - Laura!
21min. AMRAP w/Partner
30 Cal. Row
20 Burpees Over Rower
10 Power Cleans @ 155/105
*One person works at a time.
*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 05/28/26
CrossFit Benchmark Wod - Weston!
For Time w/a Partner - (40min. Cap)
5 Rounds
1000m Row
200m Farmers Carry @ 45/35
50m Single DB Waiters Walk - Left Side “ “
50m Single DB Waiter Walk - Right Side “ “
*One person works at a time.
*Dedicated to U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, who was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.
Wednesday 05/27/26
Wod - Active Recovery Day!
5min Run, Row, Bike or Ski
2min Couch Stretch/ Right Side
2min Couch Stretch/ Left Side
1min KB Around the Worlds @ 16/12
5min Run, Row, Bike or Ski
2min Alt. Spiderman w/Twists
2min Straddle Stretch
1min Alt. Hands KB Swings @ 16/12
5min Run, Row, Bike or Ski
2min Banded Shoulder Stretch/ Right Side
2min Banded Shoulder Stretch/ Left Side
1min R-KB Swings @ 16/12
5min Run, Row, Bike or Ski
Tuesday 05/26/26
Congrats to everyone that competed and podiumed this past weekend at the 5KX Race -
Tamara (1st), Kenni & Alina (2nd), Amy & Denise (3rd), June, Gail and Aliyah & Karen!! You all did amazing and I’m proud of each one of you!!
Strength - Build to Heavy!
Deadlifts - Every 2mins, 3 reps x 5 sets
CrossFit Benchmark Wod - Sham!
For Time -
7 Rounds
11 Bodyweight Deadlifts
100m Sprint
*Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died on Nov. 1, 2007, near Balad Air Base, Iraq.
