CrossFit Workout of the Day
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WOD 05.20.24

Strength:

Tempo front squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 13 mins of:
5 Ring Dips
10 Split Jumps
10 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

WOD 05.19.24

Team conditioning:

AMRAP in 10 minutes:

Machine calories

In teams of two, Accumulate as many machine calories in 10 minutes, alternating athletes every 10/7 calories.

WOD:

4 rounds for time of:
Run, 400 m
21 Medicine Ball Slams, 50/40 lbs

Post calories and times to beyond the whiteboard.

WOD 06.18.24

Midline;

Buy in/ cash out

For quality:

100 hollow rocks

WOD:

Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks

Post times and rounds to beyond the whiteboard.