WOD - Fri, Jul 25Intent Dedicated to Ronald Bucca, FDNY, Fire Marshall, who was killed on September 11, 2001. Bucca had served in the United States Army as a Green…
coachJuly 24, 2025
WOD WOD, April 10, 2022
SundayWarm-upWarm-up2 Min Row/Bike/Erg Overall Body Stretch 2 sets: 50 jumping jacks 10 side-shuffle steps each direction 10 Samson lunges 10…
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WOD - Thu, Jul 24Intent Today is the usual welcomed day where you get a break from the valiant hero workouts and get challenged in a slightly different intensity. Today…
coachJuly 23, 2025
WOD - Wed, Jul 23Intent Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was…
coachJuly 22, 2025
WOD - Tue, Jul 22Intent Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September…
coachJuly 21, 2025
WOD - Mon, Jul 21Intent The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July…
coachJuly 20, 2025
WOD - Sun, Jul 20Warm UpCoaches ChoiceMetcon (Time)8 Rounds for time2 Clusters 155/105 115/65 75/454 DB Bench (Heavy RPE)6 BW Bulgarian split squat (ea leg)8/6 Cal BikeCool down 4x:20 hang…
coachJuly 19, 2025
WOD - Sat, Jul 19Intent Today’s hero WOD can be attacked in a partner style format or as an individual. If done with a partner, ALL THE REPS STILL NEED…
coachJuly 18, 2025
WOD - Fri, Jul 18Intent US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was…
coachJuly 17, 2025