CrossFit Workout of the Day
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WOD 05.21.23


1.1 mile park run, (run the outside perimeter of track)


Complete as many rounds as possible in 15 mins of:
10 Machine Calories
10 Push-ups
20 Med Ball Uneven Squats, 50/40 lbs

Post times and rounds to beyond the whiteboard.

WOD 05.20.23


Tabata Plate Overhead AbMat Sit-up, 25/10 lbs
Tabata R Side Plank
Tabata L Side Plank

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.


10-9-8-7-6-5-4-3-2-1 reps, for time of:
Medicine Ball Slam, 50/40 lbs
Box Jump, 30/24 in

Post reps and times to beyond the whiteboard.

Forged Friday



5 rounds for time of:
11 Back Squats, 185/135 lbs
7 Strict Burpee Pull-ups
Run, 400 m

During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.