CrossFit Workout of the Day
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Forged Friday

WOD:

“Helton”

Three rounds for time of:

Run 800 meters

50 pound Dumbbell squat cleans, 30 reps

30 Burpees

Post time to beyond the whiteboard.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

WOD 10.03.19

Strength:

Snatch pull+snatch, 1-1-1-1-1-1-1

WOD:

“Cindy”

AMRAP in 20 minutes:

5 pull-ups

10 push ups

15 air squats

Post loads and rounds to beyond the whiteboard.

WOD 10.02.19

Speed:

5 rounds each for time:

8 medball slams, 50/40lns

4 cone suicide drill

WOD:

3 rounds for time:

21/15 machine cals

30 kB snatches, 1.5/1 pood

2 Rope climbs

Post times to beyond the whiteboard.