CrossFit Workout of the Day
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WOD 11.26.22


Tabata Dead Bug
Tabata Hollow Rock
Tabata Side Plank
Tabata 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.


AMRAP in 15 minutes:

20 double infers

10 alternating dumbbell snatches, 70/50

5 toes to bar

Post reps and rounds to beyond the whiteboard.

Forged Friday



4 rounds for time of:
27 Box Jumps, 24/20 in
20 Burpees
11 Squat Cleans, 145/100 lbs

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Post times to beyond the whiteboard.

Happy Thanksgiving!



For Time:
Teaming of 2 or 4
300 Pull-ups
400 Push-ups
500 Sit-up (standard)s
600 Air Squats

Post total time to beyond the whiteboard.