CrossFit Workout of the Day
  • Home
  • CrossFit Workout of the Day

Forged Friday

WOD;

“Ralph”

Four rounds for time of:

250 pound Deadlift, 8 reps

16 Burpees

15 foot Rope climb, 3 ascents

Run 600 meters

Post time to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD 09.09.21

Strength:

3 position power snatch, 1-1-1-1-1

WOD:

AMRAP in 12 minutes:

200m run

8 Power snatches, 115/75lbs

Post loads and rounds to beyond the whiteboard.

WOD 09.08.21

Strongman/midline:

AMRAP in 13 minutes:

In teams of 3-5

30y Farmers carry, AHAP

*teammates hold plank while the others cycle carries

WOD:

5 rounds for time:

30/20 Machine calories

10 Front squats, 155/105lbs

Post rounds and times to beyond the whiteboard.