CrossFit Workout of the Day
  • Home
  • CrossFit Workout of the Day

WOD 04.07.24


Double dumbbell bent over row, 8-8-8-8-8


In teams of two athletes, switching every 2 minutes. Accumulate as many calories and reps as possible:

4 rounds for each athlete:

AMRAP in 2 minutes

Echo/assault bike calories


10 American kettlebells swings, 1.5/1 pood

10 grappling sit throughs

Post loads and reps to beyond the whiteboard.

WOD 04.06.24


For quality:

50 evil wheels


Complete as many rounds as possible in 13 mins of:
5 Hang Power Cleans, 135/95 lbs
7 Box Jumps, 24/20 in
9 Bench Dips

Post rounds to beyond the whiteboard.

Forged Friday


For time:
100 Row Calories
75 Thrusters, 45/35 lbs
50 Pull-ups
75 Wall Balls, 20/14 lbs
100 Row Calories

If you’ve got a 20/14 lb vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

Post times to beyond the whiteboard.