CrossFit Workout of the Day
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WOD 07.19.19


In teams of 3, as many rounds as possible in 12 minutes:

40y farmers carry, AHAP


Amrap in 15 minutes:

5 box jumps, 30/24 inches

10 pull-ups

15 American kettlebell swings, 1.5/1 pood

Post loads and rounds to beyond the whiteboard.

Forged Friday

Buy in/cash out:

100 hollow rocks


“The Chief”

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

WOD 07.18.19


1 snatch every 2 minutes for 16 minutes, 65-70-75-80-85-90-95-100+%


10^1 ladder,

Medball slam, 50/40lbs

Handstand push-ups

Post loads and times to beyond the whiteboard.

Medball slams

Handstand push-ups