CrossFit Workout of the Day
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WOD 10.24.20


For quality:


Contralateral dead bug

Teapot right side, 50/35lbs

Contralateral dead bug

Teapot left side, 50/35lbs


5 rounds for time:

40 Double unders

20 Alternating dumbbell snatches, 50/35lbs

Post reps and times to beyond the whiteboard.

Forged Friday



3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

Post time to beyond the whiteboard.

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins

WOD 10.22.20


Snatch pulls, 3-3-3-3-3


5 rounds for time:

25 Machine Cals

25 Push-ups

Post loads and times to beyond the whiteboard.