Happy Independence Day!

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US Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence (from the Kingdom of Great Britain) on July 4, 1776.

US Independence Day is commonly associated with fireworks, parades, barbecues, carnivals, fairs, picnics, concerts, baseball games, family reunions, and political speeches and ceremonies, in addition to various other public and private events celebrating the history, government, and traditions of the United States.  Today, CrossFit Flagstaff celebrates and gives thanks with the workout named for that year of freedom being won.

While this isn’t a hero WOD for a single person, it is a hero WOD in thanks for all those who have sacrificed and helped us attain and uphold our freedoms we hold dear. Hero WODs are intended to be performed with intense effort, in honor of fallen heroes. It is a time to think about the hero or heroes that have paid the ultimate price. Thank you.

July 4th workout – “1776”

For Time (in a Team of 3)

  • Kettlebell Swings (53/35 lb)
  • Box Jumps (24/20 in)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-ups
  • Sit-Ups
  • Row (calories)
  • Double-Unders
  • Wall Balls (20/14 lb)
  • Ball Slams (30/20 lb)
  • Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same block of 3 movements and move to the next block of 3 together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Good luck! (Mostly with the math…made my head hurt!)

The warmup to the whole workout: quantum physics of figuring out how many reps of each movement, in what configuration, per person, per team…. A lot of smoke came out of a lot of ears today!

My maturity level is determined by who I’m with. Guess where it sits with gym buddies!

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