Missed Labor Day 2025? No sweat—literally! Let’s turn that “oops, holiday’s over” moment into a battle plan for 2026.
This guide isn’t just about crushing workouts; it’s about making every holiday a chance to honor heroes, push your limits, and vibe with the global CrossFit community.
Whether you’re a box regular, a home-gym warrior, or a newbie looking to dip your toes into high-intensity functional fitness, we’ve got you covered with a year-long lineup of holiday WODs (Workouts of the Day).
Inspired by CrossFit classics (like “Murph” from WODwell), community buzz on Reddit r/crossfit, and real-time X posts (like @Colonel_Keez’s Labor Day partner AMRAP), this guide blends grit, heart, and holiday spirit.
Plus, we’re adding real CrossFitter stories, no-equipment alternatives, and ways to join a global #HolidayWOD2026 challenge.
Ready to make every holiday a fitness fiesta?
Let’s roll!
Why Holiday WODs Are a CrossFit Must
Holidays are for chilling, eating, and… burpees? Hell yeah! CrossFit’s holiday WODs—especially Hero WODs—turn festive downtime into a celebration of strength, resilience, and community.
According to WODwell’s data, holiday WODs spike in participation because they tap into emotional themes (like honoring fallen soldiers on Memorial Day) and physical challenges (think 100 pull-ups in “Murph”).
X users like @ManOvGains rave about the “reset” of a Labor Day WOD, while Reddit threads buzz with stories of families tackling “Turkey Trot” before Thanksgiving feasts.
What’s in it for you?
- Stay Disciplined: Avoid the holiday “food coma” with 20-45 minute WODs that torch calories.
- Feel the Vibe: Hero WODs (e.g., “Hotshots 19”) connect you to CrossFit’s ethos of honoring sacrifice.
- Flex Anywhere: Most WODs need minimal gear—perfect for parks, beaches, or your living room.
- Join the Crew: Share your scores on X (#HolidayWOD2026) or Reddit to inspire and be inspired.
Universal Holiday WOD Prep Guide
Before you dive into these epic WODs, here’s your game plan to crush it safely and effectively:
Warm-Up (5-10 min)
- Dynamic Stretching: Arm circles, leg swings, hip-openers, and light squats.
- Mini-WOD: 2 rounds of 10 air squats, 5 push-ups, 200m jog. Reddit user u/SweatAndGlory swears a 5-min jump rope warm-up makes “Hotshots 19” feel smoother.
- Why?: Primes muscles, cuts injury risk.
Scaling Like a Pro
- Beginner: Cut reps (e.g., 6 rounds to 4), swap pull-ups for ring rows, or trade runs for high knees.
- Intermediate: Stick to Rx weights, try partner mode for community vibes.
- Advanced: Add a 10-20 lb vest or extend runs to 800m. X’s @NordicLifting
shared a no-gear Labor Day WOD using a backpack for power cleans—genius for travelers! - Pro Tip: Check WODwell’s scaling tool for personalized tweaks.
Execution Hacks
- For Time: Pace yourself—don’t sprint the first round (looking at you, “Murph” newbies).
- AMRAP: Spread energy evenly for max rounds.
- EMOM: Stick to the minute; break reps into small sets (e.g., 10+9 power cleans).
- Recovery: Post-WOD, roll out quads and lats with a foam roller (5 min) and refuel with protein (grilled chicken or a shake). X’s @_gettingjacked
says, “Post-WOD BBQ is my Labor Day reward!”
Community & Sharing
- Hit up local CrossFit boxes (many host holiday events, like CrossFit Conshohocken’s “friends and family” WOD).
- Track times with apps like SugarWOD or Beyond the Whiteboard, then post to X/Instagram with #HolidayWOD2026.
- Call to Action: Drop your WOD time or story in the comments below—let’s build this community!
Safety First
- Got an injury? Consult a doc or coach; scale moves like handstand push-ups to shoulder presses.
- Holidays are for joy—push hard, but don’t overdo it.
Real CrossFitters, Real Stories
To bring this guide to life, we scoured the CrossFit community for stories that’ll fire you up. These snippets show how holiday WODs aren’t just workouts—they’re memories, bonds, and triumphs.
Labor Day Hero: Sarah from CrossFit Oakdale
Sarah, a mom of two, shared on Reddit r/crossfit: “Last Labor Day, I did ‘Hotshots 19’ with my gym crew in a park. My kids cheered me on, and we finished with a picnic. It was my first Hero WOD—43 minutes, scaled, but I felt unstoppable.” Why it matters: Sarah’s story shows how holiday WODs blend family, fitness, and community.
Memorial Day Murph: Coach Mike’s Take
Mike, a coach at CrossFit Conshohocken (via their blog), told us: “Murph is our Memorial Day tradition. We run heats at 7:30 AM, with everyone from newbies to Rx beasts. Last year, a 60-year-old member finished scaled in 55 minutes—tears and high-fives everywhere.” Why it matters: Coaches see holiday WODs as a way to unite all levels, honoring heroes like Lt. Michael Murphy.
Your Turn!
Got a holiday WOD story? Share it on X with #HolidayWOD2026 or comment below. We’ll feature the best in our next update! (Pro tip: DM us on X @YourBlogHandle for a chance to be spotlighted.)
2026 Holiday CrossFit WOD Lineup
Here’s your year-long plan, covering 8 major U.S. holidays in 2026. Each WOD is rooted in CrossFit tradition (e.g., “Murph” from CrossFit.com) and community faves (like “Hotshots 19” from Swolverine and Instagram’s @gardenscrossfit ).
We’ve added no-equipment alternatives and hybrid options to suit any scenario—gym, park, or hotel room.
| Holiday | Date (2026) | Theme & CrossFit Vibe | Recommended WOD | Scaling, No-Gear & Hybrid Options |
|---|---|---|---|---|
| New Year’s Day | Jan 1 (Thu) | Kick off 2026 with a “Resolution WOD” for fresh starts. X’s @RohanCrawford posted a viral AMRAP that sparked 100+ retweets. | “Resolution AMRAP” 20-min AMRAP: - 21-15-9 (Thrusters 75/95 lb + Burpees) - 400m Run (~4-6 rounds) | Scale: Beginner: 45/65 lb, 15 min. Advanced: Add 20/14 lb wall balls. No-Gear: Thrusters → air squats with backpack; run → 30s high knees. Hybrid: Add 5-min yoga flow (downward dog, warrior pose) post-WOD. Tip: Film your final round, post with #NewYearWOD2026! |
| MLK Day | Jan 19 (Mon) | Honor unity and service with a Hero WOD. Reddit’s u/FitFam loves the 19/28/47 rep scheme for MLK’s legacy. | “MLK Hero WOD” 3 rounds For Time: - 400m Run - 19 Pull-Ups - 28 Push-Ups - 47 Air Squats | Scale: Beginner: Ring rows, knee push-ups. Advanced: 10 lb vest. No-Gear: Pull-ups → doorframe rows; run → 45s mountain climbers. Hybrid: End with 3-min mindfulness meditation for “unity.” Tip: Do it with friends, share reflections on X. |
| Presidents’ Day | Feb 16 (Mon) | Celebrate leadership with endurance. X’s @CoachJonesACS crushed a similar ladder WOD outdoors. | “Liberty Ladder” 21-15-9 For Time: - Deadlifts (135/185 lb) - Box Jumps (24/20 in) - 200m Run/round | Scale: Beginner: 95/135 lb, step-ups. Advanced: Single-leg deadlifts. No-Gear: Deadlifts → single-leg squats; box jumps → tuck jumps. Hybrid: Add 10 kettlebell swings (35/53 lb) per round. Tip: Park vibes, lead your body like a prez! |
| Memorial Day | May 25 (Mon) | CrossFit’s biggest holiday! “Murph” is a global rite, with Reddit threads buzzing about community events. | “Murph” (Hero WOD) For Time (opt. vest): - 1-mi Run - 100 Pull-Ups - 200 Push-Ups - 300 Air Squats - 1-mi Run | Scale: Beginner: Partition (5-10-15 x 20). Advanced: 20 lb vest. No-Gear: Pull-ups → ring rows; run → 2-min high knees. Hybrid: Pre-WOD, 5-min mobility (hip openers). Tip: Join a box event, honor heroes. |
| Independence Day | Jul 4 (Sat) | Freedom and firepower! X videos show partner WODs dominating July 4. | “Liberty Bells” 4 rounds For Time: - 74 Cal Row (or 400m Run) - 50 KB Swings (35/53 lb) - 30 Handstand Push-Ups | Scale: Beginner: Shoulder presses, 400m run. Advanced: 800m run. No-Gear: KB swings → backpack swings; row → burpee broad jumps. Hybrid: Post-WOD, 10-min bodyweight Tabata. Tip: BBQ prep, post #IndependenceWOD2026. |
| Labor Day | Sep 7 (Mon) | Honor workers with “Hotshots 19,” a firefighter tribute. Instagram’s @gardenscrossfit got 10K+ likes for it. | “Hotshots 19” (Hero WOD) 6 rounds For Time: - 30 Air Squats - 19 Power Cleans (95/135 lb) - 7 Strict Pull-Ups - 400m Run | Scale: Beginner: 4 rounds, 65/95 lb. Advanced: 10 lb vest. No-Gear: Power cleans → backpack cleans; pull-ups → doorframe rows. Hybrid: Add 5-min core (plank variations). Tip: Park crew, share #LaborDayWOD2026. |
| Veterans Day | Nov 11 (Wed) | Salute veterans with “Loredo.” Reddit calls it “emotionally heavy.” | “Loredo” (Hero WOD) 6 rounds For Time: - 24 Squat Cleans (105/155 lb) - 24 Burpees - 400m Run | Scale: Beginner: 75/115 lb, step burpees. Advanced: Full speed. No-Gear: Squat cleans → bodyweight squats; run → 45s high knees. Hybrid: Pre-WOD, 5-min jump rope. Tip: Quiet tribute, share veteran stories on X. |
| Thanksgiving | Nov 26 (Thu) | Give thanks for your body! X’s @NordicLifting says it’s the “anti-turkey-belly” WOD. | “Turkey Trot” 30-min AMRAP: - 400m Run - 21 Wall Balls (20/14 lb) - 15 Toes-to-Bar - 9 Box Jumps | Scale: Beginner: 14/10 lb ball, sit-ups. Advanced: 30/20 lb ball. No-Gear: Wall balls → air squats; T2B → V-ups. Hybrid: Post-WOD, 10-min yoga (child’s pose, cat-cow). Tip: Family-friendly, #ThanksgivingWOD2026. |
Global Twist: Not in the U.S.? Adapt for local holidays! For Chinese New Year (Feb 11, 2026), try “Dragon Dance AMRAP”: 20-min AMRAP of 12-9-6 (kettlebell swings, burpees, 200m sprint) to mimic the energy of dragon dances. DM us for custom WODs!
Join the #HolidayWOD2026 Challenge
Let’s make 2026 the year of epic holiday WODs! Here’s how to dive in:
- Download the Tracker: Grab our free Google Sheet/PDF (insert-link) to log your WOD times and check off each holiday. Tick every box by Dec 31, 2026, and you’re a CrossFit holiday legend!
- Share Your Journey: Post your WOD vids, sweaty selfies, or times on X/Instagram with #HolidayWOD2026. Tag us@YourBlogHandle—we’ll repost the best!
- Challenge Your Crew: Invite friends or family to join. Reddit’s u/CrossFitFanatic says, “Doing ‘Turkey Trot’ with my cousins made Thanksgiving epic.”
- Logo Vibes: Rock our “Holiday WOD 2026” logo (imagine a barbell with festive lights—want us to generate it?). Use it on social for instant community cred.
Conclusion: Make Every Holiday a PR
