Tuesday, 04 July 2023

Happy Independence Day!

Today’s class is at 0900 only. Regular schedule resumes Wednesday.





3-person Team* WOD


144 Cals biked


132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/70)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jump overs (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)



144 Cals rowed


For time

*Equal work required

Compare to Monday, 04 July 2022


Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.

1776: Total reps in the WOD, representing the year we declared Independence!



Post results and experience to comments


  1. Ron Sage says

    Steve, John, Ron
    1776 wod. 1:39min

  2. White Ape says

    90:42 Rx

    This is probab;y the longest WOD I do on a yearly basis! And it is a good one!!
    Strong work to all those who came in to torture yourself! LOL!!

  3. Michelle Milstead says

    Partnered with Bubba and Maggie!! We did 4 sets of 11 on most movements. Did 2 sets of dubs.
    30# KB Swings
    25# DB Push Press
    30# D-ball cleans
    14# WB
    Mod pull ups
    20″ box step ups
    35# Goblets squats
    30# DB snatches
    I love this WOD!

  4. Crystal Stine says

    Mindy/Missy/Crystal 115:48 minutes (1:58:48)
    1776 WOD.

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