CrossFit Workout of the Day
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WOD 09.19.21


Double dumbbell bent over row, 8-8-8-8-8


3 rounds for time:

400m run

15 deadlifts, 225/155lbs

10y handstand walk, (30y bear crawl)

Post loads and times to beyond the whiteboard.

First Resonders Fight Autism


2 rounds for reps/cals:

With a partner, 2 minutes per movement, switching with a partner as desired.


  • Wall Balls (20 lbs/14l bs)
  • Box Jumps (24″/20″)
  • Push Press (75 lbs/55 lbs)
  • Sumo Deadlift High Pulls (75 lbs/55 lbs)
  • Calorie Row

2 minute rest

Post loads and reps to beyond the whiteboard.

Forged Friday



For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Post time to beyond the whiteboard.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.