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CrossFit & FunctionalSaturday, July 11, 2026· 2 days ago

CrossFit 1013 Daily WODs Feature Team and Strength Workouts

CrossFit 1013's daily programming, known as WODs (Workout of the Day), includes diverse routines such as 'Team Roy,' 'Pimm's Cup,' 'Championship Point,' and 'Serena & Venus,' incorporating team-based, timed, and strength-focused elements.

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CrossFit 1013 has released its latest series of daily workouts, or WODs (Workouts of the Day), designed to challenge participants with a mix of endurance, strength, and team-based exercises Source. These WODs showcase the varied programming approach common in functional fitness. The gym also provides practical utilities like a scoreboard and weight calculator for its members.

Daily Workout Breakdown

The current programming features several distinct workouts, each with specific objectives and structures.

Team "Roy"

The "Team 'Roy'" WOD is a partner-based workout dedicated to U.S. Marine Corps Sgt. Michael C. Roy. This workout format emphasizes teamwork and strategic pacing. Participants work in teams of two, completing five rounds for time. Each round involves 15 deadlifts (225#/155#), 20 box jumps (24"/20"), and 25 pull-ups. One partner completes a full round while the other rests, and then they switch. Both partners must complete five rounds, with a 3:30 time cap per round per person Source.

"Pimm's Cup" and Strength Segment

The "Pimm's Cup" WOD is a two-part workout. The first part is a timed effort consisting of a 500m row and 100 wall balls (20#/14#). After completing this, participants rest until the 12:00 mark. The second part, starting at 12:00, is a strength segment focused on achieving a 1RM (one-repetition maximum) back squat within 15 minutes. This structure combines high-intensity metabolic conditioning with heavy strength training.

Bench Press Progression

Following the

Key takeaways

  • 01CrossFit 1013 offers diverse WODs, including partner, timed, and strength-focused workouts.
  • 02The 'Team Roy' WOD emphasizes synchronized effort with deadlifts, box jumps, and pull-ups.
  • 03'Pimm's Cup' combines a timed row and wall balls with a 1RM back squat strength segment.
  • 04Additional strength work includes a progressive bench press and squat snatch focus.
  • 05Utilities like a scoreboard and weight calculator are provided for members.

Frequently asked

What types of workouts does CrossFit 1013 offer in its daily WODs?+

CrossFit 1013's daily WODs feature a variety of workout styles, including team-based exercises like 'Team Roy,' metabolic conditioning such as 'Pimm's Cup,' and dedicated strength training sessions with movements like back squats, bench presses, and snatches.

How does CrossFit 1013 structure partner workouts like 'Team Roy'?+

In 'Team Roy,' partners alternate completing full rounds of exercises while the other rests. Both partners are expected to complete specific movements and rounds, with a time cap per round per person, encouraging strategic pacing and teamwork.

Are there specific strength training components in the daily programming?+

Yes, the programming includes dedicated strength segments such as a 15-minute clock for a 1RM back squat ('Pimm's Cup'), a progressive bench press workout over five sets, and eight sets of squat snatches designed to build to a challenging weight.

What tools or utilities does CrossFit 1013 provide to its members for tracking progress?+

CrossFit 1013 provides a scoreboard for viewing results and a weight calculator to assist members with their training, enhancing their ability to track progress and plan workouts effectively.

Sources

Every briefing is drafted from primary sources — official announcements, vendor blogs, and reputable industry reporting — then edited by our pipeline.

#crossfit#wod#functional fitness#strength training#gym operations#programming

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