7. September 2026
Sep.
07
200m Group Run
Then Into…
2 SET
10 Air Squats
10 Walking Lunge with Rotation
10 PVC Front Rack Good Mornings
10 PVC Front Squats
Then Into…
1-2 SET (Time Depending)
5 Empty Bar Front Squats
10 Front Rack Elbow Rotations
5 Paused Front Squats (2-sec pause)
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
https://www.crossfit.com/workout/2006/06/15#/comments
FREEDOM (RX)
„DANIEL“
FOR TIME
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull Ups
(Scored by Time)
KG: 42.5/30
INDEPENDENCE (Intermediate)
FOR TIME
35 Pull-Ups
400m Run
21 Thrusters (75/55)
800m Run
21 Thrusters (75/55)
400m Run
35 Pull Ups
(Scored by Time)
KG: 35/25
LIBERTY (Beginner)
FOR TIME
30 Ring Rows
200m Run
21 Dumbbell Thrusters (light)
400m Run
21 Dumbbell Thrusters (light)
200m Run
30 Ring Rows
(Scored by Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Banded Shoulder Overhead Distraction
1:00 Spiderman Stretch (each)
(No Measure)
EVERY 1:00 (10:00)
200/175m Row
(No Measure)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Blackburn 1 min](video)
[Active Prayer Lat Stretch 1 min](video)
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
*Retest from 8/4