CrossFit Workout of the Day
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WOD 01.25.20

Team conditioning:

In teams of 3-5, accumulate as many rounds a possible:

Assault bike cals, 12/8

4 cone suicide drill


3 rounds for time:

60 double unders

20 toes 2 bar

20 grappling shoot throughs

Post rounds and times to beyond the whiteboard.

Forged Friday



9 rounds for time of:

185 pound Squat clean, 7 reps

8 Burpee box jumps, 36″ box

Post time to beyond the whiteboard.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

WOD 01.23.20


Power clean, 3-3-3-3-3



21-15-9 reps for time:

Deadlift, 225/155lbs

Handstand push ups

Post loads and times to beyond the whiteboard.