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

WOD 02.17.19


2 rounds, each for time:

20/15 assault bike cals

Rest 1 minute

20/15 cal row

Rest 1 minute

20/15 ski erg cals

*stagger and mix start as necessary based on class size



5 m shuttle

Butterfly sit-up

sumo deadlift high pull, 95/65lbs


Post times and total reps to beyond the whiteboard.

WOD 02.16.19


500m row x3

5 rounds for time:

20 alternating dumbbell snatches, 50/35lbs

50 air squats

Lost times to beyond the whiteboard.

Forged Friday


Handstand push-up



Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Post rounds completed to beyond the whiteboard.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.