CrossFit Workout of the Day
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WOD 07.07.24


500m row x3, max effort


3 rounds for time of:

Pull-up Bar Hang, 1:30

25 Med Ball Cleans, 20/14lbs

Run, 400 m

Post times to beyond the whiteboard.

WOD 07.06.24


Double dumbbell bent over row, 8-8-8-8-8


Complete as many rounds as possible in 15 mins of:

10 Medicine Ball Slams, 50/40 lbs

20 Med Ball Lunges, 50/40 lbs

30 Double Unders

Post loads and rounds to beyond the whiteboard.

Forged Friday



For time:

10 Thrusters, 95/65 lbs

15 Bar Facing Burpees

20 Thrusters, 95/65 lbs

25 Bar Facing Burpees

30 Thrusters, 95/65 lbs

35 Bar Facing Burpees

Post times to beyond the whiteboard.

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.