No Excuses CrossFit will be hosting the 4 Independence July 4th WOD. This is a free community WOD, so invite your friends and family to celebrate our nation’s birthday with this awesome workout.

If you are new to CrossFit or working out, there is a scaled version available.

The 4 Independence WOD honors 4 branches of the military and 4 fallen heroes.

Please arrive early to sign the waiver or go to this link to create an account and sign the online waiver. https://noexcuses.pike13.com/welcome

Rx (As an option you can perform each WOD in a vest 20/14)
Smith
3 rounds
100-meter sprint
10 pull ups
100-meter sprint
10 burpees
30-second rest

Hansen
2 rounds
30 kettlebell swings (70/55#)
30 burpees
30 situps

Small
1,000-meter row
50 burpees
50 box jumps (24/20)
800-meter run

Murph
400-meter run
25 pull ups
50 push ups
100 air squats
400-meter run

SCALED
Smith
3 rounds
100-meter sprint
10 jumping pull ups
100-meter sprint
10 burpees
30 seconds rest

Hansen
2 rounds
20 KBS (35/25#)
20 burpees
20 sit ups

Small
500-meter row
30 burpees
30 box jumps
400-meter run

Murph
200-meter run
15 jumping pull ups
30 incline push ups
60 air squats
200-meter run

For set-up and equipment purposes, we will have people start at different parts of the workout. Some people will start with Smith, others with Hansen, Small or Murph.