Daily WOD


Mash 5pm

Cycle Box 5pm

Yoga 6pm

3 Rounds For Max Reps in 17 minutes

1 minute Squat Cleans 155/105

1 minute Shuttle Sprints (20 ft forward, 20 ft backwards)

1 minute Deadlifts 245/165

1 minute Burpees

1 minute Jerks 155/105 

1 minute Rest between rounds

For the shuttle sprints, count 20 ft forward and 20 ft backwards as one repetition.


  1. Shawn Wray says:

    FYI the wod listed is a hero wod “Santora” for fallen soldier Jason A. Santora.

    “U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.”

  2. 530
    Cindi 127
    Jen 154
    Rhonda 124
    Jessica 110
    Mike 119rx
    Dave 99rx

  3. Crossfit pride says:

    Todd 97rx
    Kimberly 140
    Cory 107
    Christa 133
    Cory Boyd 141rx
    Katie 129
    Justin H 136
    Brian 107rx
    Thomas Werk
    C Kyle Werk
    Deven 154mod
    Brooke 111rx
    C Jenn alt wod

  4. Crossfit pride says:

    James 101rx
    Jeff Lift
    Thomas mobility
    Taryn 107
    Jaime 134
    Jake mob/lift

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