Are you struggling to reach your fitness goals? Do you need a little extra motivation to increase your activity? If so, a fitness monitor can give the encouragement and accountabil...Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD.CrossFit WOD, short for Workout of the Day, is the cornerstone of the CrossFit training methodology. It's a daily workout routine that combines elements of …Oct 13, 2023 · The Original Girls. Glassman first introduced the six original Girl WODs in 2003 in an article in The CrossFit Journal called “ Benchmark Workouts .”. The original girl WODs are Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran. A few months later came Grace and Helen. These eight workouts are typically referred to as the “original ... Mar 24, 2020 · Angie, which debuted in 2005, is one of the benchmark workouts that CrossFit athletes use to measure progress, performance, strength gains, and overall fitness levels. This workout of the day (WOD) is part of the “Girls” series that requires you to perform the big four bodyweight exercises: 100 pull-ups, 100 push-ups, 100 sit-ups, and …How to get better at the Assault Bike or the Rower. To improve your performance on the Assault bike and Concept-2 rower, you first need to understand how these machines work. Specifically, there are a couple numbers to focus on. For the rower, it’s your split and strokes per minute, indicated by “s/m” in the top right corner of the erg’s display.Jun 25, 2020 · The CrossFit Girls — Benchmark your overall fitness. Download our spreadsheet and list of 27 CrossFit Girls plus a complete analysis of all 27 workouts.. Download the High Resolution Girls WOD PDF The Girls – CrossFit Benchmark WODs. CrossFit has been under fire lately for lack of sensitivity to minority populations.Finding the right fit in clothing can be a challenge, especially for petite women. Petite casual dresses are a great way to look stylish and feel comfortable in your own skin. With...Jun 30, 2017 · 10. Squat Routine. Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats. 11. Tabata Push-Ups and Lunges. “Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.)Verdant CrossFit is a gym for the determined. Our CrossFit gym is located in downtown Boise – close enough for a workout during your lunch break. ... 208-972-9272 | [email protected]. WoD Blog; Wodify Account; Shop | Getting Started in Boise. Getting Started in Star; Programs. Verdant CrossFit; Verdant CrossFit Lite; Verdant Barbell … Since 2016. WOD Wars Fitness Festival, now an official CrossFit Licensed Event, has evolved over the years to become a highly rated CrossFit-lifestyle event in Florida and Southeast. For nearly a decade, it’s served as a hub for CrossFit enthusiasts of all levels to connect, compete, and celebrate a healthy and active lifestyle. The WOD is a firm favourite of many gymgoers and CrossFitters across the world – combining effective high-intensity training with an ever-changing variety of CrossFit inspired strength and conditioning exercises. Its multi-faceted approach allows participants to improve every element of their physical fitness – building the power of a weightlifter, the …The Crossfit Hero WODs: Workouts that will leave you smoked, and closer to your goals. 5 Great Rucking Workouts. Hitting the road soon and need the Hero …CrossFit is a branded fitness regime that involves constantly varied functional movements performed at high intensity. The method was developed by Greg Glassman, who founded CrossFit with Lauren Jenai in 2000, with CrossFit its registered trademark. The company forms what has been described as the biggest fitness chain in the world, with around …Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time. Intermediate Option: Complete as many rounds as possible in 20 minutes of: 2 kipping + 2 strict pull-ups. 8 push-ups. WODs. Whether performed at your CrossFit box or at home, WODs (workouts of the day) are at the heart of a challenging, well-balanced and effective functional fitness regime. Our articles provide concise WOD summaries as well as in-depth guides with WOD variations and scaling ideas. 21 wall walks. 210 double-unders. Time cap: 15 min. Workout Description & Scorecard. 21.1 brought to you by. Download the workout description and scorecard for your division: Workout Description. Movement Standards.Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when ...Mar 6, 2022 · WOD stands for “workout of the day” in CrossFit. It is a general term used to provide you with a set of exercises in your CrossFit class. Generally, the CrossFit class starts with warm-up sessions, then practicing skills, and finally performing the workout of the day (WOD). WODs. Whether performed at your CrossFit box or at home, WODs (workouts of the day) are at the heart of a challenging, well-balanced and effective functional fitness regime. Our articles provide concise WOD summaries as well as in-depth guides with WOD variations and scaling ideas. Scaling this WOD This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets. Intermediate Option 4 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups. Men: 1.5-pood kettlebell Women: 1-pood kettlebell. Beginner Option 5 rounds for time of: Jog 400 ...Warm-Up | Fitness. Two sets of: Jump Rope x 60 seconds (may use this time to practice double-unders) Dumbbell Waiter’s Carry x 50ft per arm. Followed by…. One …For many of us, staying fit and healthy is an important part of life. But with so many fitness centers and gyms available, it can be hard to know which one is right for you. The fi... 12 Overhead Walking Lunges (45/25 lb Plate) Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP — 364 total ... Oct 1, 2022 · Since its founding in 2000, CrossFit has shown that glitz and gadgets aren't necessary to reap some serious health and fitness benefits. (Although sometimes, a bit of fitness tech or a trendy fit accessory can be a motivating splurge.) Step into a CrossFit box and you'll see the textbook definition of "no frills" — and the same can be said about the …March 13, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Tough out these WODs for maximum muscle-building gains.How to get better at the Assault Bike or the Rower. To improve your performance on the Assault bike and Concept-2 rower, you first need to understand how these machines work. Specifically, there are a couple numbers to focus on. For the rower, it’s your split and strokes per minute, indicated by “s/m” in the top right corner of the erg’s display.The Move: WIDE-GRIP PULLUP. “These make the WOD a complete total-body workout with a high emphasis on back and lat strength,” Dewar says. “The deadlifts will pre-exhaust the back, and the wide-grip pullups will build slabs of muscle onto the frame. Most people will need to break up the reps. This turns the workout into a great rest-pause ...CrossFit.com: WODs. Sunday 210131. Power clean 5-3-3-1-1-1 reps. Practice L-sit for 10 minutes. Practice front and back scales for 10 minutes. Post loads to comments. … 15 Front Squats (95/65 lb) 30 Bar Muscle-Ups 15 Thrusters (95/65 lb) Time cap: 15 minutes. "Open 21.4" Move immediately to complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk. Time cap: 7 minutes. 76. 6. Classic Benchmarks. CrossFit Benchmark "Girl" WOD. Friday 240308 Friday 240308. Open Workout 24.2. As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open. ♀ 125 lb ♂ 185 lb. Visit the CrossFit Games website for full details, including scaled, …21 wall walks. 210 double-unders. Time cap: 15 min. Workout Description & Scorecard. 21.1 brought to you by. Download the workout description and scorecard for your division: Workout Description. Movement Standards.How to get better at the Assault Bike or the Rower. To improve your performance on the Assault bike and Concept-2 rower, you first need to understand how these machines work. Specifically, there are a couple numbers to focus on. For the rower, it’s your split and strokes per minute, indicated by “s/m” in the top right corner of the erg’s display.5 days ago · Cary CrossFit 2024-03-12T12:21:39-04:00 Cary CrossFit WODs | Performance Fitness Strength 3.13.24. Dynamic Effort: Speed Front Squat 8×2 EMOM @ 55-65% 1RM. Max Effort: 15’ Build ... Our supportive community will help you reach your fitness goals. Contact Info. 110 Competition Center Drive Suite 150. Phone: 919-617 …Join our Community WOD! On the first Saturday of the month, Washington Park CrossFit hosts a workout free to the community at 10am (subject to change due to events or holidays). Anyone is welcome to join whether you are a member of our community or not. Bring your friends! *Other 10am Saturday classes are 50% off normal drop in fees.Oct 11, 2017 · The Ultimate CrossFit Playlist To Crush Your WOD. CrossFit is a hardcore fitness regimen based on performing functional movements at a high intensity. It’s a fantastic workout for anyone wanting to get their heart pumping and muscles aching, but be warned — you’ll need tons of energy and motivation to make it through.Feb 8, 2024 · In this list, I’ll share fifty best Hero WODs to pay tribute to those heroes who have been martyred during their duties. There are myriad heroes, but including the names of all can make this list lengthy. That’s why So I’ll share some of them here. 1. Murph. 1 mile Run. 100 Pull-Ups. 200 Push-Ups. 300 Air Squats. Find functional fitness workouts and daily training programs for CrossFitters and coaches. Browse by filters, sort by difficulty, and watch videos of WODs with different movements …Sep 15, 2019 · Score: Annie is scored “for time,” which means you complete the WoD as fast as possible. Goal times: 10-12 minutes for beginners; 8-10 minutes for intermediate athletes; 7-8 minutes for advanced athletes; less than 6 minutes for elite athletes. Equipment Needed: Jump rope and abmat. Level: Annie is suitable for all fitness levels, but some ... The Atlantic Coast Classic is Florida’s largest community CrossFit competition. Hosted in the beautiful Ocean Center on the shores of Daytona Beach, we’ll once again have 3 days of competition and fitness in the Florida summer. The ACC is a massive community event, featuring balanced, classic programming, a beach workout on Sunday morning, a …6 days ago · Get your daily CrossFit Workout of the Day (WOD) from the experts at Invictus Fitness. Now available in 3 tracks so you can choose the best one for your goals. Skip to content. Resources Menu Toggle. ... Warm-Up | Fitness Two sets of: Assault Bike x 90 seconds at moderate pace Supinated-Grip ... 15 Front Squats (95/65 lb) 30 Bar Muscle-Ups 15 Thrusters (95/65 lb) Time cap: 15 minutes. "Open 21.4" Move immediately to complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk. Time cap: 7 minutes. 76. 6. Classic Benchmarks. CrossFit Benchmark "Girl" WOD. Nov 21, 2021 - Explore Brandy Jense's board "Crossfit - WOD ", followed by 292 people on Pinterest. See more ideas about crossfit, crossfit workouts, wod crossfit.Mar 24, 2020 · Angie, which debuted in 2005, is one of the benchmark workouts that CrossFit athletes use to measure progress, performance, strength gains, and overall fitness levels. This workout of the day (WOD) is part of the “Girls” series that requires you to perform the big four bodyweight exercises: 100 pull-ups, 100 push-ups, 100 sit-ups, and …The most well-known CrossFit WODs ( workouts of the day) are a toss-up between "the girls" and the hero WODs. But while "the girls" are known as benchmark …The WOD is a firm favourite of many gymgoers and CrossFitters across the world – combining effective high-intensity training with an ever-changing variety of CrossFit inspired strength and conditioning exercises. Its multi-faceted approach allows participants to improve every element of their physical fitness – building the power of a weightlifter, the …5 days ago · The 2023 NOBULL CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 - March 6. Registration is now live! Katalog (Liste) Crossfit Training auf Deutsch. Suchen Sie in der WODCAT-Datenbank nach mehr als 9300+ einzigartigen WODs. Zeitpunkt der Schulung und Aufzeichnungen, Beratung zu Umsetzung und Strategie. Ergebnisse zum Cross-Training (WOD). Alle Workouts können mit den folgenden Parametern gesucht werden. Nov 3, 2023 · About this app. Welcome to Hero WOD, your ultimate CrossFit workout app! 🏋️♂️ Train like a HERO with thousands of CrossFit workouts and functional training routines designed to push your limits. 🏋️♂️ Set your training skills and choose your equipment to start training anywhere – at home, on the road, or in the gym.Week 3 of the 2024 CrossFit Open will close out with a bang! Live Announcement 24.3 Reloaded! A new matchup will take place for the live announcement of Open Workout … The community is very supportive and welcoming. I highly recommend this gym to anyone looking for a place that focuses on the whole person and not just getting bigger muscles (that will happen too)! 600 7th St W St Paul MN 55102-3010 USA. Khlong Lan National Park. Contact Location : Khlong Lan National Park, Khlong Lan District, Kamphaeng Phet Province 62180. Telephone Number : 088 407 9915. Email : …Oct 11, 2017 · The Ultimate CrossFit Playlist To Crush Your WOD. CrossFit is a hardcore fitness regimen based on performing functional movements at a high intensity. It’s a fantastic workout for anyone wanting to get their heart pumping and muscles aching, but be warned — you’ll need tons of energy and motivation to make it through.Find functional fitness workouts and daily training programs for CrossFitters and coaches. Browse by filters, sort by difficulty, and watch videos of WODs with different movements …Popular workouts of the day (WODs). Find the right workout, right when you need it. Training ideas & inspiration for functional fitness athletes. Plus tips, scaling options, demos, and the background story behind each benchmark WOD.Jun 30, 2017 · 10. Squat Routine. Start to squat with a barbell, but hold the down position for two minutes (or as long as you can). Next, do 3 rounds of 10 burpees, 15 sit-ups and 20 air squats. 11. Tabata Push-Ups and Lunges. “Tabata” means to perform a move for 20 seconds, rest for 10 seconds, and repeat.)Jun 7, 2021 · Modifications and Variations. Safety and Precautions. Murph is a CrossFit Hero WOD dedicated to Navy Lieutenant Michael Murphy of Patchogue, New York. Murphy was killed in Afghanistan on June 28th, 2005. The Murph WOD was one of Lieutenant Murphy’s favorites, and he originally named it Body Armor. After his death, the CrossFit … About Us. CrossFit 808 is a strength and conditioning facility that develops individuals, athletes, and teams to reaching elite levels of fitness through constantly varied, functional movements, executed at high intensity. Our fitness program will help you transform your body faster than anything you’ve ever experienced. 1 minute of wall-ball shots. 1 minute of sumo deadlift high pulls. 1 minute of box jumps. 1 minute of push presses. 1 minute of rowing (calories) Rest 1 minute. ♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box. ♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box. Record scores to the CrossFit App.In Crossfit, “Partner WODs” are any workouts that require two people to get the job done, working together to complete the workout. Though these buddy workouts are structured in many different ways – some, one works while the other rests, in others partner workout at the same time, and in tougher ones partners workout in synch – the ultimate …Tangletown CrossFit. At Tangletown Crossfit, our mission is to help people of any fitness level get fit, feel great, and to make your workout the best part of your day. Our passionate and knowledgeable coaches are committed to helping you achieve your fitness goals safely and effectively. We’d love to have you as a part of our community.Compare to 150723. Scaling: Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement. Beginner Option: For 8 minutes: Move odd objects 50 yards out and 50 yards back.As we age, our bodies become less efficient at processing and utilizing nutrients. This means that it is important to pay special attention to our nutrition in order to stay fit an...Experience the Wanderlust Fitness Retreats enjoy CrossFit, yoga, surf, spa, and relaxation. Unwind in our 5-star beachfront accommodations while enjoying nutritious, goal-supportive meals to fuel your journey. Connect with our global fitness community and benefit from expert coaching tailored to your needs.COACH’S TIP. “Pace yourself on the row so thrusters aren’t miserable! Keep elbows up on thrusters and relax shoulders to save them for pullups. For pullups, break reps up into manageable sets so you don’t reach failure too quickly,” says Paul Roller, M.S., C.S.C.S., CrossFit Outbreak, Brooklyn, NY. 11 of 13.To help you get a taste, we rounded up our favorite CrossFit workouts. They range from 10 minutes to 60 minutes, and all require different equipment, so you can find …Mar 10, 2023 ... Monster Monday At-Home HIIT Workout: FYR: Hannah Eden's 30 Day Fitness Plan by RSP. Bodybuilding.com · 10:14 · "DIRTY THIRTY" CrossFit ...Shopping for kids’ clothing can be fun — but sometimes it can be just as complicated as shopping for adults. If you’re looking for kids’ clothing at Marks & Spencer, you’ll want to...4 days ago · Black/ Blue / Grey W O D “Open WOD 24.2” As Many Rounds As Possible in 20 Minutes of: 300m Row or 300m Run or 300m Ski or 750m Bike 10 Deadlifts (185/125) 50 Double Unders Mar 25, 2023 · Runner up CrossFit barbell – REP Excalibur Bar. 5. Runner-up upgrade pick – American Barbell Training Bar. 6. Best women's CrossFit barbell – Fringesport Women’s Wonder Bar. 7. Cheap CrossFit barbell …3 – Leg Day. 20 minute EMOM. 25 Squats. 10 Lunges (each leg) This workout of the day is sure to work your legs, and to work them hard. During the first minute, Partner A completes 5 Pull-ups while Partner B completes 10 Lunges. Partners swap for …Feb 11, 2024 · Equipment: Concept2 rower, barbell, bumper plates, plyo box. To be honest, this is one of the “easier” Crossfit rowing WODs on here. Probably the hardest part is keeping the overhead squat and box jump …CrossFit Gym in Ipswich. Offering a strong focus on all-around strength and conditioning, WOD consists of training addressing an individual strength or skill element, followed by a completely unique workout. Throughout the latter half of the session, our CrossFit coaches focus on a variety of functional movements – including everything from ...Compare to 150723. Scaling: Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement. Beginner Option: For 8 minutes: Move odd objects 50 yards out and 50 yards back.Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Push-Ups. Diamonds = Sit-Ups. Clubs = Air Squats. Spades = Box jumps (24/20 in) Card value determines the number of reps (face cards = 10, Aces = 11). Jokers = 15 Burpees.15 Front Squats (95/65 lb) 30 Bar Muscle-Ups 15 Thrusters (95/65 lb) Time cap: 15 minutes. "Open 21.4" Move immediately to complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk. Time cap: 7 minutes. 76. 6. Classic Benchmarks. CrossFit Benchmark "Girl" WOD.For Time 120 foot Handstand Walk 111 Double-Unders 10 Rounds of Cindy* 9 Deadlift (150% BW) 800 meter Run 7 Overhead Squats (BW) 60 calorie Row 5 Muscle-Ups. Then, AMRAP in 4 minutes of: 3 Bar Over Burpees 2 Thrusters (BW) 1 Legless Rope Climb. *1 Round of Cindy consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats. New Year's.The number of boxes that fit on a pallet depends on the size of the boxes and how high they are stacked. A standard pallet can fit 60 boxes measuring 12 inches tall, long and wide,...Over 10,000 additional WODs, a timer, workout log, equipment filters and much more! Download for free on iOS and Android. See all features here. Complete a Partner workout of the day from the best WOD Generator on the web. Over 500 Partner cross-training style workouts to choose from - keep clicking through to find one that suits you.Address: 2031 196th St SW B-101. Lynnwood Wa, 98036. Voicemail: 425.697.7108 (Rarely answered, we’re teaching!! Email is best.) Or, fill out the form, and a Local’s Gym trainer will contact you! Since 2016. WOD Wars Fitness Festival, now an official CrossFit Licensed Event, has evolved over the years to become a highly rated CrossFit-lifestyle event in Florida and Southeast. For nearly a decade, it’s served as a hub for CrossFit enthusiasts of all levels to connect, compete, and celebrate a healthy and active lifestyle. When it comes to fitness classes, there are so many options available that it can be overwhelming to choose the right one for you. One popular class that has been gaining attention...Jun 8, 2022 · 20/15 calorie Air Bike. 7×100 meter Sprints. 22 Clean-and-Jerks (135/95 lb) 180 Double-Unders. Imperial Crossfit hero WOD is one of the Crossfit team WOD ideas you can do. One participant rides the air bike while the other two work in pairs, with just one of them operating simultaneously.May 21, 2018 · 1. Workout of the day (WOD): Plain and simple, this is the set of modalities that your coach uses to put you through hell on any given day. 2. As many rounds as possible (AMRAP): Complete a ... Dec 20, 2021 · WODs are created by CrossFit coaches and given to the trainees that day. There are lots, and lots of widely recognized WOD plans that any fitness trainer is free to use. Only experienced coaches develop their own WODs as they master this regime’s advanced rules. Besides, there are lots of great ready-to-use WODs as it is.
Get your daily CrossFit Workout of the Day (WOD) from the experts at Invictus Fitness. Now available in 3 tracks so you can choose the best one for your goals.. Visual studio for mac
March 13, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Tough out these WODs for maximum muscle-building gains.Week 3 of the 2024 CrossFit Open will close out with a bang! Live Announcement 24.3 Reloaded! A new matchup will take place for the live announcement of Open Workout …WOD; CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE. Book Online (907)764-9554. CROSSFIT ANCHORAGE. Mission Statement. ... I’m excited about teaching and supporting other’s in their own fitness journey. Having a CrossFit box is so much more than a place to work out to me. I hope …Mar 10, 2023 ... Monster Monday At-Home HIIT Workout: FYR: Hannah Eden's 30 Day Fitness Plan by RSP. Bodybuilding.com · 10:14 · "DIRTY THIRTY" CrossFit ...Jan 2, 2023 · Best CrossFit Shoes for Men: Reebok Nano X2. Best Budget CrossFit Shoes: PUMA Fuse Cross Trainer. Most Comfortable CrossFit Shoes: Under Armour TriBase Reign 3. Best CrossFit Lifting Shoes: adidas Adipower Weightlifting Shoes. Best CrossFit Running Shoes: NOBULL Knit Runner. Best CrossFit Shoes for Wide Feet: INNOV-8 F-LITE G 300.1. Workout of the day (WOD): Plain and simple, this is the set of modalities that your coach uses to put you through hell on any given day. 2. As many rounds as possible (AMRAP): Complete a ...WOD; CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE CROSSFIT ANCHORAGE. Book Online (907)764-9554. CROSSFIT ANCHORAGE. Mission Statement. ... I’m excited about teaching and supporting other’s in their own fitness journey. Having a CrossFit box is so much more than a place to work out to me. I hope …Cindy, 1 of 6 original CrossFit girls workouts, is the quintessential functional fitness workout. It uses three basic bodyweight exercises — pull-ups, push-ups, and squats — and tons of transitions to separate those who are just fit from those who are fit and smart about how they approach the WOD.. The Cindy WOD is a game of seconds. Located in the heart of Austin, Texas, CrossFit Central Downtown offers fitness and nutrition programs for everyone. Consistently voted the BEST GYM in Austin, we can help you get fit, healthy, and well. NEW HOURS! Members can now access Open Gym 7 days per week with extended hours! Drop ins welcome. 8:00AM- 9:00PM | Monday - Saturday A Hero WOD (workout of the day) is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. The Hero WODs listed here were either posted online and/or shared with us by members of the fitness community. We also include all “official” CrossFit Hero WODs (meaning they were posted on ... 6 days ago · Run x 200m. Bottom of Squat Goblet Hold x 30 seconds. Dumbbell Side Bend x 15 reps per side. Dumbbell Suitcase Carry x 50ft per side. Dumbbell Waiter’s Carry …. Read More. Get your daily CrossFit Workout of the Day (WOD) from the experts at Invictus Fitness. Now available in 3 tracks so you can choose the best one for your goals. .