CrossFit Workout of the Day
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WOD 01.16.22


AMRAP in 13 minutes:

20y sled push, 240/195lbs


AMRAP in 15 minutes:

20 Russian kettlebell swings, 3/2 pood

15y bear crawl, (or 5y handstand walk)

10 knees 2 elbows

Post rounds to beyond the whiteboard.

WOD 01.15.21


500m row x3, alternate with a partner or 2 minutes rest between


AMRAP in 15 minutes:

5 medball slams, 50/40lbs

10 pistols

20 Russian twists, 20/14lbs

Post times and rounds to beyond the whiteboard.

Forged Friday


15-12-9-6-3 reps for time of:
135-lb. power cleans
135-lb. front squats

Post time to beyond the whiteboard .

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.