7am Class Only Today


  • 19 Wall Ball Shots (20/14 lb)
  • 29 Strict Pull-Ups
  • 39 calorie Row
  • 19 Man Makers (2 x 25/20 lb dumbbells)
  • 68 Toes-Through-Rings

Time Cap: 34 minutes

This "Martin Luther King, Jr." Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The first 2 numbered movements are the year Dr. King was born: 1929. The 3rd/4th combined movement are how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. Finally, the time cap was the age Dr. King was when he gave his historic ?I Have A Dream? speech.

Many WODs have been created in tribute to MLK. This particular one was first posted by Molon Labe CrossFit (Macedonia, OH, USA) as their workout of the day for January 18, 2016.


1/19/2019Warm Up:Coaches CallPractice Movements and Standards for WODWOD:10-20-30-40-50DB Snatches (35/50)15-15-15-15-15Burpee Box Overs20min Time Cap


1/18/2019Warm Up:Coaches Call Core WorkWOD:Run Block50 Wall Ball30 Sit Upsx3


1/17/2019Warm Up: 5 push ups10 Squats15 KB Swingsx4Strength:Push Press 3x4WOD:400m Row or Run12 SDHP KB24 Alt Reverse Goblet Lunges12 Anchored...


1/16/2019Warm up:Coaches Call active mobility HSPU review/practiceWOD:5 HSPU10 DL (135/185)10 K2E30 DU's7 RFT


1/15/2019Warm Up:Active Mobility Muscle Up drills20minsStrength:Hang Power Cleans3-3-3-3-3-3-3WOD:50 Squats7 Muscle Ups9 Shoulder to Overhead3RFT


1/14/2019Warm Up:Weighted Stick menInchworms with RotationMB CleansBear CrawlPlank with Ball Taps1 minute x2Strength:L-Sit 30-60secs15 Back...


1/12/2019Warm Up:Coaches Call Active Warm Upthen:10-1Weighted Box Step OversPush Ups with feet elevatedWOD:Games 18.2a1-10DB Squats (50/35#)Bar Facing...


1/11/2019Warm Up:100m Farmers Carry10 Sprawlsx3PVC Pipe Burgener Warm Up & Snatch ReviewStrength:Snatch 5x5WOD:21-15-9SnatchesPull UpsWall Ball


1/10/2019Warm Up:Active MobilityPractice Rope Climbs & Squat CleansWOD:2-4 Rope Climbs8 Squat Cleans10 TGU (5/5)20 Box Jump Overs4RFT


1/9/2019Warm Up:Active MobilityKB Swing & Sit up10-1WOD:400m Row12 Alt KB or DB Snatches24 DU's 36 Mtn Climbers12 Alt KB or DB Snatches24...


1/8/2019Warm Up:Tabata Style - 3 roundsMB Cleans, Sit Ups and PlankStrength:10 Bulgarian Split Squats (5/5)30 Banded Side Steps (15/15)x3WOD:25min...


1/7/2019Warm Up:Active Mobility & Push Jerk Review 5 Push ups10 Alt Shoulder Taps15 Ball Slams4 roundsStrength:Bench Press5x5WOD:5 Push...


1/5/2019Warm Up:Coaches CallStrength:Deadlift 5-5-4-4-2-2WOD:20min AMRAP8 Toes to Bar10 DB Hang Clean and Jerks (50/35)14 Cal Row or 400m Run


Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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