CrossFit Workout of the Day
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WOD 12.02.18


Sandbag tailpipe:

In teams of 2, sandbag must be in “hug rack” for partner to row:

3 rounds for time:

300m row


sandbag hold, 150/100lbs


Amrap in 15 minutes:

100 double unders

50/35 machine cals, (users choice)

25 plate ground to overhead, 45/25lbs

Post times and total rounds/ reps to beyond the whiteboard.

WOD 12.01.18


Head to head style

7 rounds, each for time:

4 over the shoulder sandbag cleans, AHAP

1 four cone suicide drill


3 rounds for time:

50 double unders

21 medball slams, 50/40lbw

12 clapping push-ups

Post loads and times to beyond the whiteboard.



Muscle up

Slow transitions

Banded hops to ring

Banded transitions

Or Coaches choice



For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to beyond the whiteboard.

Scale appropriately to the most difficult muscle up scale of which you are capable. If scaling the numbers, scale to something personally aggressive. Remember why we have Forged Friday. We are honoring the fallen and those that our their all on the line with our best efforts.

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget n