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.