Monday's Veteran's Day WODs...

November 11, 2018

Hey guys! In honor of the US Veteran's Day observance tomorrow, Monday Nov. 12th, we will be doing 2 special Hero/Tribute WODs to honor all of those who have fought for our country. We will be having our regular class schedule. All veterans are welcome and encouraged to join us! Here is your Monday WOD and EWOD...


Monday Nov. 12, 2018


CrossFit (6am/7am/9am/12:15pm/5:30pm)


Strength: Week 3, Day 1


A1) Push-ups x 15 x EMOM-8


Notes: Keep the elbows tight and movements smooth. Alternating back and forth between push-ups and pull-ups (4 sets each).


A2) Pull-ups x 5-10 x EMOM-8


Notes: A movement to counter the push-ups. Chest to bar if you can.


B1) Dumbell Overhead Carries @ 25-50lbs/hand x 50m x 3


Notes: Trying to get progressively heavier with this movement each set.


B2) Hollow Rocks x 20 x 3


Notes: Lying on your back, reaching your hands and feet as far away from one another as possible, rocking in a hollow position.




“Three Wise Men”


Three AMRAPs in 16 minutes


AMRAP in 4 minutes

5 Hang Squat Snatch 95/135

10 Bar-Facing Burpees


Rest 2 minutes


Then, AMRAP in 4 minutes

10 Power Cleans 95/135

20 Pull-Ups


Rest 2 minutes


Then, AMRAP in 4 minutes

15 Box Jump-Overs 20/24

30 Wall Ball Shots (20/14 lbs)


Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock, including the 2 minutes between each part. Score is the total number of reps completed for all three parts.



Rx weights are shown above

The “Scaled” version uses a 65/95 lb barbell

The “Elite” version uses a 135/185 lb barbell


After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.


The workout was originally posted on, which has since joined Headstrong, "a national organization that provides post-9/11 veterans with cost-free, stigma-free and bureaucracy-free mental health care."



Endurance WOD (6:30pm)


“21 Guns”

AMRAP in 21 minutes

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups


This WOD, created for "WOD With Warriors," as a functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US - "to honor our Nation's’ Warriors, past, present and future." The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US' highest display of honor, appropriately reserved for Fallen troops on Memorial Day.


WOD with Warriors supports Team Red, White and Blue, whose mission is to enrich the lives of America’s veterans by connecting them to their communities through physical and social activity.



On-Ramp (7:30pm)




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