CrossFit Workout of the Day
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Happy Father’s Day!


Accumulate 3 minutes of L or H sits, (use rings or parrallettes)


Amrap in 20 minutes:

40y Bear crawl or 20y handstand walk

40y farmers carry, 70/50 lbs

40 air squats

Post L sit attempts and rounds to beyond the whiteboard.

WOD 06.15.19


Bench press, 10-10-10-10


3 rounds for time:

55 Double unders

36 Dumbbell walking lunges, 50’s/35’s

17 Handstand push-ups

Post loads and times to beyond the whiteboard.


Forged Friday


In teams of 3, amrap in 10 minutes:

25y waiters walk right, AHAP

25y waiters walk left, AHAP



Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

Post rounds completed to beyond the whiteboard.

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.