WOD
You can find today's WOD and previous workouts below
Wednesday 10/28/26
Wod - Black Cats!
For Time -
10-9-8-7-6-5-4-3-2-1
DB Renegade Rows @ 50/35
Bench Press @ 135/95
DB Hang Squat Cleans @ “ “
Tuesday 10/27/26
Strength - Build to Heavy!
Deadlifts - 5sets x 5reps
Wod - Midnight Hour!
For Time -
15-12-9-6-3
Deadlifts @ 185/125
15 Wall Ball Shots @ 20/14
100m Run
Monday 10/26/26
Congratulations to everyone that competed at the Hyrox Tampa Race this past weekend - Gail, Kenni, Denise, Aliyah (all first timers), Amy (x2), Nichole (x3) and Tamara!!
Proud of all of you and all the hard work and dedication you put towards this weekend!!
Wod - High Rox’d!
For Time -
7 Rounds
100m Run
12 Hang Power Cleans @ 95/65
6 Front Squats @ “ “
3 Burpees Over Bar
But Out - 100m Run
R.E.D. Friday 10/23/26
No Afternoon Class!
Strength - Build to Heavy!
Deadlifts - 5sets x 5reps
CrossFit Benchmark Wod - Diane!
For Time -
21-15-9
Deadlifts @ 225/155
Handstand Push Ups
Wednesday 10/21/26
Wod - Heavy Day!
20mins - Build to 3rep Max Bench Press
Rest 2mins, Then..
10reps @ 75%
15reps @ 50%
20reps @ 25%
*Rest as needed!
Finisher - 2 sets
20 KB Deadlifts
15 KB Goblet Squats
10 KB Swings
Tuesday 10/20/26
Wod - Ten to Six!
For Time -
10 Rounds
10 Toes to Bar
10 Burpees to 6” Target
Finisher -
800m Ruck or Plate Carry or Wt’d Vest
Monday 10/19/26
Wod - High Ball!
For Time -
400m Run
30 Wall Ball Shots @ 20/14
300m Run
20 Wall Ball Shots @ “ “
200m Run
10 Wall Ball Shots @ “ “
100m Run
R.E.D. Friday 10/16/26
CrossFit Benchmark Wod - Nancy!
For Time -
5 Rounds
400m Run
15 Overhead Squats @ 95/65
Thursday 10/15/26
Skill - 5 sets
10 Strict Pull Ups
10 Front Rack Barbell Lunges
Wod - Ball Squats!
For Time -
4 Rounds
300m Run
20 Wall Ball Shots @ 20/14
10 WB Squat Cleans @ “ “
