CrossFit Workout of the Day
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WOD 11.15.20

Conditioning:

150/100 machine cals

WOD:

Amrap in 15 minutes:

5 elevated feet ring rows

10 pushups

20 alternating single arm Russian kettlebell swings, 1.5/1 pood

Post times and rounds to beyond the whiteboard.

WOD 11.14.20

Strength:

Double dumbbell Max rep bent over row, 50’s /35’s, (.once position or range of motion is compromised, the set is finished) x4 with 3 minutes rest between sets

WOD:

21-18-15-12-9-6-3 reps for time:

Dumbbell front squats, 50’5/35’s

Abmat situps

Post reps and times to beyond the whiteboard.

Forged Friday

Buy in/Cash out:

100 hollow rocks

WOD:

“Nate”

AMRAP in 20 minutes:

2 muscle ups

4 handstand pushups

8 American KB swings, , 2/1.5 pood

Post rounds to beyond the whiteboard.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.