“1776” Team WOD

By Sean 0
July 03 2020

CrossFit ABF – CrossFit Personal Training

On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event!


Warm-up (No Measure)

Run 200m

100m butt kicks, high knees, side shuffle

Then 5 reps of each movement.


Team 1776 (Time)

Teams of 3 or 4

13 Movement for 13 colonies. Complete at least 10 and no more than 200 reps of each movement, totaling 1776 reps. You may do them in any order.

Two athletes working while 1 or 2 running

KB Swings 53/35lbs

Box Jumps 24/20″

Air Squats


Pull Ups or Ring Rows

Toes to Bar or Knee Raise

Calorie Row

Double-Unders (SU 2:1)

Sit Ups

Lunges w/ plate OH 45/25lbs

Wall Balls 20/14lbs

Ball Slams 30/20lbs

Dumbbell Push Press 50/35lbs

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