CrossFit Workout of the Day
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WOD 07.10.24

Team Conditioning:

Complete as many rounds as possible in 13 mins of:

Reverse Sled Drag, 285/195 lbs, 20 yd

WOD:

15-12-9-6-3 reps, for time of:

D-Ball Over Shoulder, 100/70 lbs

Ring Dip

Post rounds and times to beyond the whiteboard.

WOD 07.09.24

Strength:

Deadlift, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 13 mins of:

7 Dumbbell Push Press, 50/35 lbs

7 Box Jumps, 24/20 in

1 Rope Climb

Post loads and rounds to beyond the whiteboard.

WOD 07.08.24

Strength:

Tempo (5/3/1) Back Squat, 3-3-3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

3 rounds for time of:

30 American Kettlebell Swings, 53/35 lbs

30/24 Machine Calories

Post loads and times to beyond the whiteboard.