05.04.2024 "MAY THE 4TH BE WITH YOU"

100 KB Swings

80 SB Floor Press

60 SB Walking Lunges

40 SB Hang Cleans

20 SB Plank Pull Through (Pull = 1 rep)

Rx: 60/40 lb Sandbag, 53/35 lb Kettlebell

Scoring= for time

05.03.2024 "3 MILE RUCK"

3 Mile Ruck

Rx: 30/20 lb Ruck

You can run, shuffle or walk.

Scoring= for time

05.02.2024 "GORUCK HALF MURPH"

800m Run

100 Sandbag Bent Over Rows

100 Push-Ups

150 Squats

800m Run

Rx: 20/14 lb Weight Vest, 60/40 lb Sandbag

You can partition the reps however you would like. 

Do not break up the 800m run. 

Option to wear a vest or ruck for the entire workout or do it slick/unweighted. 

Scoring= for time

04.30.2024 "CORE CONTROL II"

2 Rounds:

400m Ruck Overhead Carry

50 Single Leg V-Ups (slick)

25 Plank Ups (slick)

400m Sandbag Front Rack Carry

50 Sit Ups (slick)

1 min Plank Hold (slick)

Rx: 30/20 lb Ruck, 60/40 lb Sandbag

Scoring= for time

04.29.2024 "MANION WOD - GORUCK Version"

7 ROUNDS:

400m Run

29 Sandbag Back Squats

Rx: 60/40 lb Sandbag
Dedicated to 1st Lt Travis Manion, USMC, the Manion Hero WOD brings veterans, families of the fallen, and inspired civilians together each year to honor Travis’ life and legacy on and around the anniversary of his sacrifice on April 29th. CrossFit boxes, ruck clubs, and gyms host the workout and thousands of individuals nationwide honor Travis’ sacrifice. The workout is structured to honor the day Travis gave the ultimate sacrifice on 4/29/2007.

https://www.travismanion.org/events/manion-wod/

Scoring= for time

04.27.2024 "TRIBE RUCKING CHALLENGE"

20 Mile Ruck

You choose the load and you can choose the distance if you want to go for 20 + miles.

If you are new to rucking then adjust this mileage accordingly. 

04.26.2024 "UPPER SESH"

5 ROUNDS:

10 KB Single Arm Floor Press (each arm)

15 Tricep Push-Ups

5 ROUNDS:

10 KB Single Arm Row

15 Sandbag Bent Over Row

CASH OUT:

1 minute Plank Hold

50 Single Leg V-Ups (total)

1 Minute Plank Hold

Scoring= for completion (not for time)

04.25.2024 "BEAR HUG"

20 minute AMRAP:

10 Sandbag Burpee with Overhead Toss

25 foot Forward Bear Crawl (slick)

25 foot Reverse Bear Crawl (slick)

50 foot Sandbag Bear Hug Carry

50 Mountain Climbers (2 count, slick)

Rx: 60/40 lb Sandbag

Every 50 foot bear crawl counts as 1 rep

Every 50 foot carry counts as 1 rep

50 Mountain Climbers (2 count) counts as 50 reps.

Scoring= total rounds + reps completed

04.23.2024 "LEG SESH"

BUY IN: 800m Run (slick)

4 ROUNDS:

10 Ruck Cossack Squats (total)

15 Ruck Good Mornings

20 Ruck Bulgarian Split Squats (total)

4 ROUNDS:

10 Single Posted Leg Deadlifts (each leg)

15 Sandbag Pause Back Squats (2 ct pause at the bottom)

CASH OUT: 800m Run (slick)

You pick the weight

Scoring= for completion (not for time)

04.22.2024 "BOULDER SHOULDER"

4 ROUNDS:

10 KB Single Arm High Pull (each side)

10 KB Single Arm Swings (each side)

10 KB Single Front Rack Squat (each side)

10 KB Single Arm Push Press (each side)

200m Single Shoulder Carry

10 KB Single Arm KB Sit Ups (each side)

You pick the load for each exercise. You may want to have a couple weight options.

Scoring= for time

04.20.2025 "DISTANCE RUCK PREP"

6 - 12 Mile Ruck

1. You pick the distance based on your training level. 
2. If you are new to rucking go a challenging distance that is farther than you have rucked before. 
3. If you are building to your 20 mile ruck then pick a long distance to.

Scoring= for completion

04.19.2024 "GOLDSMITH"

4 ROUNDS:

Ruck 400m

20 Ruck Push Ups

Ruck 400m

20 Ruck Squats

Rx: 30/20 lbs

Scoring= for time