Sparking Fun with Independence Day WODs

Independence Day WODS
CrossFit Elizabethtown athletes pose for the camera.

Holidays like the Fourth of July are a great opportunity to take a break from your Box’s typical routine and have some fun together. Not sure on how your Box should celebrate Independence Day? Take a look at the list below of workouts and activities CrossFit Affiliates and other gyms are hosting across the country to spark an idea.

Brixx Fitness
Virginia Beach, Virginia

The gym is hosting a 1776 team WOD to celebrate Independence Day, the WOD is listed below.   

“1776”
For Time (in a team of three)
Kettlebell Swings (53/35)
Box Jumps (24/20)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14)
Ball Slams (30/20)
Dumbbell Push Press (45/35)

As a team, complete a total of 1776 reps involving all exercises in any order. Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Core City Fitness
Detroit, Michigan

Core City Fitness is spending their Fourth of July participating in a Workout for Change hosted by Coach Zach Caswell of 4 Star Strength in Livonia, Michigan. All of the proceeds from this event will go directly to the Detroit Justice Center and the NAACP Mission. For every person that signs up, donates or reposts the event on Instagram and tags Core City Fitness, the gym will match the $20 donation up to $1000. 

For a $20 donation:

1,863 meter run
157 burpees, divided among three different checkpoints

Why: It has been 157 years since the Emancipation Proclamation was issued by President Lincoln on January 1, 1863.

You can find more information on the event, here.

CrossFit Elizabethtown
Elizabethtown, Kentucky

CrossFit Elizabethtown will be celebrating the day with “Murph,” a hero WOD in memory of Navy Lieutenant Michael Murphy who was killed in Afghanistan in June 2005. While this WOD is typically performed on Memorial Day, the Box was unable to do it together due to closures from the coronavirus pandemic. 

The Box is encouraging everyone to come out not only for a morning of fitness, but to also spend time bonding with fellow members and help push and encourage each other along the way. The WOD will be performed at 8:30 a.m. and 10 a.m.

CrossFit Prototype
Westborough, Massachusetts

According to their Facebook post, every year for the Fourth of July CrossFit Prototype comes together as a community to celebrate America’s Independence and all of the men and women who have and are defending the country. This year they are hosting a virtual event due to the coronavirus pandemic. 

The WOD, listed below, will take place on Friday, July 3 at 8 a.m.

If your Box is doing something special for Independence Day, please share with us in the comments below.

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Taylor Brown is a staff writer at Peake Media. Contact her at taylor@peakemedia.com.

2 Comments

  1. Avatar

    Kate Chawansky

    July 2, 2020 at 2:02 pm

    We’re doing a 12 days of Christmas in July WOD. My gym is LAC Strong!

    Saturday: 12 Days of Christmas in July

    1 tire flip, rope climb, OR burpee
    2 deadlifts 95/65
    3 hang power cleans
    4 front squats
    5 DB snatch 50/35
    6 pull-ups
    7 wall balls
    8 box jumps
    9 DU
    10 push-ups
    11 calories assault bike
    12 single arm devil’s press 50/35

    • Heather Hartmann

      Heather Hartmann

      July 6, 2020 at 10:29 am

      Love this! Thank you for sharing.