CrossFit Workout of the Day
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WOD 06.28.20


Five 20/15 calorie sprints, any machine, 90 seconds rest between


3 round a for time:

35 wall all, 20/14lbs

600m run

Post times to beyond the whiteboard.

WOD 06.27.20


Back rack lunge, 14-14-14-14, ( 7 each leg)


AMRAP in 12 minutes:

5 Box jumps, 30/24 inches

7 push-ups

9 hang power cleans, 135/95lbs

Post loads and rounds to beyond the whiteboard.

Forged Friday


Kipping pull-up



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.