Veteran's Day WODs...

November 10, 2019

Tomorrow, we will be programming the Three Wise Men Veteran’s Day Tribute WOD (CrossFit) and "21 Guns" Tribute WOD (Endurance) in honor of all the men and women who have served and continue to serve for our country. We will show our appreciation and honor for your sacrifices as we endure the following Veteran's Day WODs. THANK YOU!!


Monday Nov. 11, 2019


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


2 Rounds of:

150m Run

15 Single arm Press (light) per arm

15 ring rows

15 Air squats/squat jumps


Then, grab a pipe!



In 15 minutes:

Build up to a heavy set of:

Snatch grip deadlift

Hang Snatch Pull

Hang squat snatch

Overhead Squat







Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell


Rest 2 minutes, and then…



Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups


Rest 2 minutes, and then…



Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)


The "Three Wise Men" WOD 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." 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.



Endurance WOD (6:30pm)




AMRAP in 21 minutes:

400 meter Run

21 Push-Ups

21 Box Jumps (24/20 in)

15 Burpees

9 Pull-Ups



Accumulate 2 miles (run, row, or combo). If you have a vest, wear it.


The "21 Guns" 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.



On-Ramp (7:30pm)







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