CrossFit Workout of the Day
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WOD 08.11.19

Sprint conditioning:

3 rounds, each for time:

13/9 Assault bike calories

WOD:

Amrap in 15 minutes:

Broad jump, 10 yards

10 Elevated feet ring rows

15 American kettlebell swing, 1.5/1 pood

Post times to beyond the whiteboard.

WOD 08.10.19

Strength:

Close grip bench press, 12-12-12-12

WOD:

3 rounds for time:

600m run

20 Dumbbell box step overs, 50’s/35’s; 24/20 inches

10 Strict handstand push-ups

Post loads and times to beyond the whiteboard.

Forged Friday

WOD:

Josh

For time:
21 Overhead Squats, 95/65 lbs
42 Pull-ups
15 Overhead Squats, 95/65 lbs
30 Pull-ups
9 Overhead Squats, 95/65 lbs
18 Pull-ups

Post times to beyond the whiteboard.

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.