CrossFit Workout of the Day
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Forged Friday

Skill review



Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Post time to beyond the whiteboard.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

WOD 04.18.19


3 position clean, 1-1-1-1-1


Amrap in 15 minutes:

10 Wallballs, 20/14lbs

10 Deficit push-ups, 4/2 inches

20 Russian twists, 45/25lbs

Post loads and rounds to beyond the whiteboard.

WOD 04.17.19


In teams of 3-5:

Amrap in 12 minutes:

20y sled push, +135/70lbs


7 rounds for time:

7 Hang power snatches, 95/65lbs

7 Handstand push-ups

Post distance and times to beyond the whiteboard.