WOD

Tue, May 26

Coach B

Today’s Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde. This Hero WOD includes 'forward rolls' (think somersault into a standing position), wall walks, toes-2-bars, and box jumps - lots of gymnastics today - for 7 rounds! This is going to be a fun one! 🤩

Happy Birthday, Anna! 🎂🎉

Happy Birthday: Coach A

CrossFit 20260526

HERO WOD ADRIAN

Strength + Skill 2026 0526

CrossFit 20260526

(No Results Tracked)
WARM-UP:
200m walk
3 sets:
10 PVC pass-throughs
10 kip swings
10 push-ups
10 hollow rocks
10 box jumps
– Increase the box height each round

WOD MOVEMENT REVIEW & WARM-UP:
Forward rolls + Wall-walks + Toes-to-bars + Box jumps

Hero workout in honor of U.S. Army Sgt. 1st Class Adrian Elizalde

HERO WOD 'ADRIAN': 7 rounds for time
Rx:
STIMULUS 18:00-23:00
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps (30/24)

Rx2:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps (24/20)

Rx3:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

STIMULUS:
Time cap 25:00
Gymnastics skill-intensive workout with a variety of relatively complex movements
Forward rolls in under :30
Wall walks in under 1:30
Unbroken toes-to-bars, complete in under :30
Box jumps in under :45 on the box jumps; challenging height that still allows for continuous movement
Early rounds in about 2:00; no round longer than 3:15

STRETCHING:
1:00 doorway pec stretch/side
1:00 foam roll lats/side