CrossFit Workout of the Day
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WOD 11.21.20


Tabata machine calories

Rest 3 minutes

Tabata machines calories


5 rounds for time:

30 Single dumbbell hang power clean and jerks, 50/35lbs (partition any way)

10 Toes 2 bar

Pow cals and times to beyond the whiteboard.

Forged Friday



4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats

Post time to beyond the whiteboard.

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

WOD 11.19.20


Squat clean, 3-3-3-3-3


4 rounds for time:

5 power cleans,

10 front rack lunges , 135/95lbs

5 power cleans, 135/95lbs

10 pull-ups

Post loads and times to beyond the whiteboard.