CrossFit Workout of the Day
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First Resonders Fight Autism

WOD:

2 rounds for reps/cals:

With a partner, 2 minutes per movement, switching with a partner as desired.

Movements:

  • Wall Balls (20 lbs/14l bs)
  • Box Jumps (24″/20″)
  • Push Press (75 lbs/55 lbs)
  • Sumo Deadlift High Pulls (75 lbs/55 lbs)
  • Calorie Row

2 minute rest

Post loads and reps to beyond the whiteboard.

https://youtu.be/Vf6O9xwsCUw

Forged Friday

WOD:

“Josh”

For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Post time to beyond the whiteboard.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Forged Friday

WOD:

“Josh”

For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Post time to beyond the whiteboard.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.