CrossFit Workout of the Day
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    WOD 01.16.21

    Strength:

    One arm dumbbell row, 10-10-10-10-10, (10 each side)

    WOD:

    Amrap in 15 minutes:

    21 machine cals

    15 Dumbbell power cleans, 50’s/35’s

    9 Candlesticks

    Post loads and rounds to beyond the whiteboard.

    Forged Friday

    Conditioning:

    Buy in/cash out out:

    100/75 machine calories

    WOD:

    “Rahoi”

    Complete as many rounds as possible in 12 minutes of:
    24/20 inch Box Jump, 12 reps
    95/65 pound Thruster, 6 reps
    6 Bar-facing burpees

    Post rounds completed to beyond the whiteboard.

    U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

    WOD 01.14.21

    Strength:

    Hang squat snatch, 3-3-3-3-3

    WOD:

    AMRAP in 12 minutes:

    32 Double unders

    16 Alternating dumbbell snatches, 50/35lbs

    8 Abmat situps

    Pos loads and times to beyond the whiteboard.