Category: WOD

Gym closed due to widespread power outage from the Bomb Cyclone of 2024!

Deadlift 4-3-2

Deadlift 4-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row5 RFT: Rows and Deadlifts

5 rounds for time of:
Row, 300/250 m
10 Deadlifts, 225/155 lbs

Back Squat (3 sec pause at bottom) 3-3-3-3

Back Squat (3 sec pause at bottom) 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

T2B

AMRAP 20 mins: Burpees, Air Squats, Box Jump Overs, and T2B

Complete as many rounds as possible in 20 mins of:
20 Burpees
20 Air Squats
20 Box Jump Overs, 24/20 in
20 Air Squats
20 Toes-to-bars

Hero Week: Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Solo WOD: AMRAP 21 mins: Row, Burpee Over Rower, and Power Clean

Complete as many rounds as possible in 21 mins of:
20/15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs
Rest 1 min

Deadlift 5-4-3

Deadlift 5-4-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hero Week: Kelly Brown

5 rounds for time of:
Row, 440 m
10 Box Jumps, 30/24 in
10 Deadlifts, 275/185 lbs
10 Wall Balls, 20/14 lbs, 10/9 ft

Time cap: 25 mins

Jerk 2RM

Find your Jerk 2 Rep Max.

Hero Week: Task-Priority Nate

10 rounds for time of:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70/53 lbs

Barbell Good Morning 3-3-3-3

Barbell Good Morning 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hero Week: Northup

For time:
26 Back Rack Barbell Step-ups, 95/65 lbs, 24/20 in
— then —
3 rounds of:
17 Power Cleans, 95/65 lbs
19 Sit-ups
21 Deadlifts, 95/65 lbs
— then —
31 Row Calories

Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of duty on July 2, 2021, while investigating a stabbing.

Northrup started his career with the Toronto Police Service as a court officer before becoming a constable. He served as a mentor to new officers and was given the nickname “Papa Bear” and “Big Country” by those who worked alongside him. He was married for 26 years and had three children, whom he loved dearly. He spent much of his free time with his children doing what they loved including the Special Olympics, cheerleading, film, and lacrosse. He was also a member of Heart and Hustle CrossFit.

Northrup is survived by his wife, Margaret; sons Brenden and Mitchel; daughter, Sammy; and mother, Dianne.

Overhead Squat 4-4-4

Overhead Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hero Week: Randy

For time:
75 Power Snatches, 75/55 lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Hero Week: DG

Complete as many rounds as possible in 10 mins of:
8 Toes-to-bars
8 Dumbbell Thrusters, 35/25 lbs
12 Dumbbell Walking Lunges, 35/25 lbs

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Solo WOD: AMRAP 16 mins: Rows, Wall Balls, KB Swings, and Sit-ups

Complete as many rounds as possible in 16 mins of:
Row, 300 m
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 AbMat Sit-ups

Team WOD: AMRAP 25 mins: Rows, Partner Wall Balls, KB Swings, and Sit-ups

Complete as many rounds as possible in 25 mins of:
Row, 600 m
20 Partner Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 AbMat Sit-ups