CrossFit Workout of the Day
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WOD 04.13.24


Tabata Alternating Contralateral Dead Bug
Tabata Back Extension
Tabata Hollow Rock

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.


In teams of 2, switching every 90 seconds:

5 rounds for max reps of:
max rep Machine Calories, 1:30
max rep Medicine Ball Slams, 1:30

Post total reps to beyond the whiteboard.

Forged Friday


Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs

Post rounds to beyond the whiteboard.

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

WOD 04.11.24


Hang squat snatch, 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.


Complete as many rounds as possible in 15 mins of:
15/12 Machine Calories
10 Alternating Pistols
1 Rope Climb

Post loads and rounds to beyond the whiteboard.