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

WOD 11.29.22

Strength:

Sumo Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest 2-3 minutes between sets.

WOD:

AMRAP in 13 minutes:

5 strict chin-ups

7 medball slams, 50/40lbs

9 abmat sit-ups

Post loads and rounds to beyond the whiteboard.

WOD 11.28.22

Strength:

Tempo (5/3/1) Front Squat 3-3-3-3-3

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

WOD;

5 rounds for time of:
12 Dumbbell Hang Squat Cleans, 50/35 lbs
10 Ring Dips

Post loads and times to beyond the whiteboard.

WOD 11.27.22

Strength:

One Arm Db Row 20-20-20-20-20, (10 each arm, unsupported)

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

WOD: 

4 RFT: Wall Walk W/Push Ups and American Kettlebell Swings

4 rounds for time of:
7 Wall Walk W/Push Ups
21 American Kettlebell Swings, 70/53 lbs

Post loads and times to beyond the whiteboard.