WOD 5.25.2026

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"Murph" For time: 1 Mile Run 100 Pull Up 200 Push Up 300 Squat 1 Mile Run Wear A 20/14# Vest If You Have One Partition The Pull-ups, Push-ups, and Air Squats Any Way You Want This Hero Workout is in memory of Navy…

WOD 5.24.2026

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A. For Rounds and Reps AMRAP 15 100M Single Dumbbell Farmer Carry 50/35# 250/200M Row 30 Alternating Dumbbell Snatch 50/35# B. Core + Accessory Finisher 5 Rounds 15 Sit-up :30 Rest 15 Russian Kettlebell Swing :30…

WOD 5.23.2026

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A. For Rounds and Reps Partner AMRAP 20 Partner 1: AMRAP 50 Double Under 10 Shoulder-to-Overhead 61/43 Partner 2: 200M Run Partner 1 performs AMRAP of double under and S2OH while Partner 2 Runs. When Partner 2 returns,…

WOD 5.22.2026

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A. For Time 30 Chest-to-Bar Pull-up 30 Power Clean 70/47 30 Chest-to-Bar Pull-up 9:00 Time Cap B. Get Powerful On A 14:00 Clock, Establish A... Heavy 1-rep Power Clean

WOD 5.21.2026

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A. Each Round For Time Every 5:00 for 30:00 400M Run / 500/450M Row - Alternate Rounds 12 Burpee Box Jump Over 24/20" Round 1, 3, 5 - Run Round 2, 4, 6 - Row Score Is Slowest Round

WOD 5.20.2026

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A. For Load 4 x EMOM 5 / 1:00 Rest 1 Squat Snatch 5 Toes-to-Bar - Build Weight Throughout Rounds

WOD 5.19.2026

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A. Get Strong On A 16:00 Clock, Establish A... 1RM Back Squat B. For Time 50 Wall Balls 20/14# 30 Burpee Bar Muscle Up 10:00 Time Cap

WOD 5.18.2026

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A. Get Strong Every 2:00 for 12:00 (6 Rounds) 3 Strict Press B. For Rounds and Reps AMRAP 12 200M Run 15 Box Jump Over 24/20" 10 Thrusters 61/43

WOD 5.17.2026

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A. Get Strong Every 2:00 for 10:00 (5 Rounds) 3 Power Clean B. For Rounds and Reps "Laura" Hero Workout AMRAP 21 w/Partner 30 Calorie Row 20 Burpee-over-Rower 10 Power Clean 70/47 – One person works at a tim…

WOD 5.16.2026

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A. For Time "Regionals 11.4" 100 Pull Up 100 Kettlebell Swing 1.5/1P 100 Double Under 100 Overhead Squat 43/29 25:00 Time Cap