CrossFit Workout of the Day
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WOD 03.16.24


Tabata Hollow Rock Tabata Right Side Plank Tabata Left Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.


“Machine Wars”

In teams of 2, switch every 2 minutes

Complete as many rounds as possible in 16 mins of:

2 minutes max rep Machine Calories,

2 minutes max rep Medicine Ball Slams,

Post total reps to beyond the whiteboard.

Open 24.3


For time:
5 rounds of:
10 Thrusters, 95/65 lbs
10 Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters, 135/95 lbs
7 Bar Muscle-ups

Post times to beyond the whiteboard.

WOD 03.14.24


Clean pul, 3-3-3-3-3


3 rounds for time of:
50/40 Machine Calories
15 Burpee Box Jumps, 24/20 in

Post loads and rounds to beyond the whiteboard.