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@wodwellcf

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💪 Smarter functional fitness for the independent athlete.
🌍 Train anywhere, with any gear.
🤖 Built by expert coaches. Personalized by AI.

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I wanted to share something pretty special.

Back in June 2025, I created and submitted a Memorial WOD. For those whom are not familiar: WOD stands for “Workout of the Day”, in honor of my father, John.

Today I received confirmation that the “John” Memorial WOD has officially been accepted and added to CrossFit’s WODwell’s permanent collection, with credit given to me and my gym, Fit SF.

For those outside the CrossFit world, WODwell is a platform where athletes and coaches discover new workouts, including Memorial WODs created to honor people who have passed.

And that’s the part that really hit me today.

People from around the country and around the world can now find this workout, walk into a gym, or a CrossFit, load up the weights and train under my father’s name.

They may never have met my father or know nothing about him. But for that workout, on that day, they’ll say his name. They’ll see his name. And they’ll suffer through something created specifically in his honor. 😈

There’s something pretty damn powerful about that.

It’s also incredibly cool to see Fit SF permanently attached to the WOD on WODwell. I’ve spent a lot of years building Fit SF into more than just a warehouse with six walls and equipment in it. Every time the name of my gym reaches another community, it adds another small piece to what I’m building.

But this one is different.

This one isn’t really about the gym.

This one is about my father.

His name is now attached to something that can be performed by athletes for years to come, anywhere in the world.

I think he would’ve gotten a kick out of knowing complete strangers are voluntarily destroying themselves in a workout with his name on it. 😂💪

Pretty damn cool way to end the day.

“JOHN” is now forever a WOD. ❤️

#wod #crossfit #workout #workoutoftheday #fitsf https://wodwell.com/wod/john/

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Honoring 343 of New York’s finest, who ran into danger so that others may live 🇺🇸

#911 #hero #newyorkcity #america #neverforget

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This is that soup for the soul work, at some point or another we all found mixed modality training to be our bag and as we evolve, our training evolves, other functional fitness brands pop up and we get dazzled by the glitz and the tinsel.

But let’s not forget why we are here! We are here to do the things others don’t want to, the workouts that the average gym goer looks at and politely says “F**k that”

We enjoy digging ourselves a hole, jumping in and figuring out how to get ourselves back out of it again

This work out is as simple as they come, but as savage as they go

8a57ardos
16x10m Shuttles (160m)
27 Burpees

16x10m Shuttles (160m)
21 Burpees

16x10m Shuttles (160m)
15 Burpees

16x10m Shuttles (160m)
9 Burpees

16x10m Shuttles (160m)
3 Burpees

Go do your graft and enjoy yourself

#crossfit
#wod

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🔥 REDLINE 🔥

12 minutes. No hiding. Keep moving.

12-MIN AMRAP
🚣 10/8 Cal Row
🏋️ 8 Dual DB Front Squats — 50/35 lb
💥 6 Toes-to-Bar
🔥 4 Burpees Over DB

STIMULUS:
This one should feel like a controlled redline from the start. Keep the row aggressive but repeatable, front squats unbroken, and toes-to-bar smooth. The burpees are low volume—get over the DB and immediately back on the rower.

🎯 Goal: 6–8+ rounds
⚡ Round Pace: ~1:30–2:00
💀 Grip + legs + lungs

Don’t win the first 3 minutes and lose the last 9.

PEOPLE. PROCESS. PROGRESS.

@nomadtraininghq

#NomadTrainingHQ #REDLINE #CrossFit #FunctionalFitness #WOD AMRAP Fitness Training Conditioning Rowing ToesToBar DumbbellWorkout Burpees BuiltNotBought KeepMoving

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WODs. One standard: Focus. Push. Finish strong. 🔥

Tag someone who'd actually finish this. Drop your time in the comments 👇

#wod #sports #fitness #TrainHard #workhard

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WOD: INCREDIBLE HULK

AMRAP 20 mn / 40kg

5 DEADLIFT
5 HANG CLEAN
5 FRONT SQUATS
5 PUSH JERKS
5 BACK SQUATS

10 rds + 5 + 5

@wodwellcf @khimaira_raise @blackriflecoffee @basicfitfr

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Testade det här passet med laget på Lundby brandstation. Vi körde i par och delade på repsen. Man börjar och slutar egentligen med 400 m löpning. Vi delade upp det så här:
Par 1: 400 m Run - 500 m ski
Par 2: 500 m ski - 500 m Row
Par 3: 500 m Row - 400 m Run
Vikterna går naturligtvis att anpassa. Vi valde att köra på 40 kg Power Cleans, 50 kg Front Squats, 60 kg Deadlifts. Ett gott pass som tar va 25-30 min. Thank’s @wodwellcf & @wodwell_lisa💪🔥💪
#partnerwod #wod #workout #metcon #functionalfitness

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백호의 광복절🇰🇷

🐯 크로스핏 백호 광복절 와드 보러가기 : https://wodwell.com/wod/national-liberation-day-of-korea/

#크로스핏백호 #크로스핏 #crossfit #광복절 #wod

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THE FORGE 🔥

8 WEEKS. 5 DAYS. ONE GOAL: GET STRONGER.

The Nomad Training HQ “FORGE” Cycle is built around progressive strength, Olympic lifting technique, and controlled intensity.

🏋️ DAY 1: Snatch + Back Squat
⚡ DAY 2: Clean + Press
🦵 DAY 3: Front Squat + Snatch Technique
🔥 DAY 4: Clean & Jerk + Back Squat
💪 DAY 5: Pulls + Press + Front Squat

THE PROGRESSION

W1–2 → BASE | 70–80%
W3–4 → BUILD | 75–85%
W5–6 → STRENGTH | 80–90%
W7 → PEAK | 85–95%
W8 → TEST | PR WEEK

STIMULUS

This cycle is about quality before quantity.

Build the foundation.
Move heavier as the weeks progress.
Keep Olympic lifts technically sharp under increasing load.
Develop squat and pressing strength to support bigger lifts.

By Week 8, the goal isn’t just to lift heavier—it’s to be stronger, more efficient, and ready to test what you’ve built.

MOVE HEAVY. MOVE WELL. STAY NOMAD.

#NomadTrainingHQ #TheForge #StrengthCycle #OlympicLifting #Weightlifting Squat Snatch CleanAndJerk StrengthTraining CrossFitTraining TrainHard EarnYourStrength

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Two great WOD's
Go for it. You have nothing to loose..

#hyrox #trainhard #coaching #fitness #hyroxtraining

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.
BK : 5/23/26 : Never Forgotten ❤️🇺🇸
26 Minute AMRAP
200 meter Run
5 Dumbbell Farmer’s Carries, 30 feet (2x50/35 lb)
23 Dumbbell Box Step Ups, 20 inches (2x50/35 lb)
.
Perform the farmers carries on a 15 foot course. 1 Carry = 15 feet out, 15 feet back

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🌟 #herowod : “PVT Isabella Gonzales” 🌟

This Friday we honor the memory of PVT Isabella Gonzales, who bravely served in the U.S. Army. At just 19 years old, her dedication remind us of the sacrifice that comes with the commitment found in military service. For that we are grateful for hers and all Military service personnel’s willingness to serve.
💪 Workout:

• 7 Burpees Over Bar
• 19 Deadlifts (135/95)
• 17 Burpees Over Bar
• 19 Power Cleans
• 20 Burpees Over Bar
• 19 Shoulder to Overhead
• 26 Burpees Over Bar

This workout reflects the significance of her passing on 7/17/2026 and her age of 19. We aim for a short intense stimulus in 10 minutes or less. Reflecting the brevity of her young life.

PVT Gonzales was assigned to the 1st Battalion, 57th Air Defense Artillery Regiment, stationed in Ansbach, Germany. Her story, especially in light of the tragic events at Muwaffaq Salti Air Base, in Jordan. Last month.

Let’s push our limits together, honor her sacrifice, and carry her spirit with us in every rep. 🇺🇸❤️

#burpeesoverbar #IsabellaGonzales #powerclesns #wodwell

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