Weekly Empower WOD: Week Beginning August 11th 2025
An exciting week ahead. A couple big HeroWODs and a couple great lifting days as well as a classic benchmark test on the row.
Monday, August 11 2025
HeroWOD Gaza
5 Rounds:
35 KBS @1/1.5 pood
30 Push Ups
25 Pull Ups
20 Box Jumps @24/30”
1 Mile Run
Yes, there will be a time cap.
For more information on Major Lucas Gruenther
Tuesday, August 12 2025
Push Jerk
5-5-3-3-3-1-1-1-1-1
Scored by total volume lifted across all 10 sets.
One of the most common problems I see with the jerk is the failure to correctly rack the barbell. The result is an inability to effectively transfer the power of your leg drive into the barbell. Greg Everett of Catalyst Athletics recently put out this great video demonstrating an effective rack position. It is a game changer.
Wednesday, August 13 2025
2K Row
This is a classic benchmark. Hit it hard for a personal best or use it for some zone 2 recovery work if Gaza and the push jerk took it out of you.
If you are using today as a recovery day, it is a great opportunity to practice strapless rowing. Rowing without your feet in the straps is an excellent way to learn correct foot connection throughout the stroke and enforce proper leg drive. Until you try rowing without your feet in the straps you may not realize that you are using incorrect rowing mechanics.
Thursday, August 14 2025: Make Up Day
See Above
Friday, August 15 2025
5-5-3-3-3-1-1-1-1-1
Scored by total volume lifted across all 10 sets.
5 Step Squat Mastery:
Saturday, August 16 2025
Team version of CrossFit Open 15.4
Sunday, August 17 2025
HeroWOD Crain
2 Rounds:
34 Push Ups
50m sprint
34 Deadlifts @135#
50m sprint
34 Box Jumps @24"
50m sprint
34 C&J @95#
50m sprint
34 Burpees
50m sprint
34 Wall Balls 14/20#
50m sprint
34 Pull Ups
50m sprint
Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
Finishing the week the way we started, like heroes! Another big day.
Good luck and good health!
