CrossFit Workout of the Day
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WOD 06.13.21


500m row x3, ~2minutes rest between attempts


7 rounds for time:

10 Sandbag/ Dball/ slam ball Zercher squats, (hug rack), AHAP

20ft Handstand walk or 60ft bear crawl

Post times to beyond the whiteboard.

WOD 06.12.21


Barbell bent over row, Andy 10-10-10-10-10


AMRAP in 12 minutes:

4 Deadlifts, 225/155lbs

8 Abmat sit-ups

12 Alternating single legged lateral push offs, 20/18 inches (BE MINDFUL OF ANKLES)

Post loads and rounds to beyond the whiteboard.

Forged Friday



Six rounds for time of:

24 Squats

24 Push-ups

24 Walking lunge steps

Run 400 meters

Post time to beyond the whiteboard.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.