CrossFit Workout of the Day
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WOD 11.16.23


Pause power snatch, 2-2-2-2-2, (pause on catch )


Complete as many rounds as possible in 12 mins of:
5 Power Snatches, 135/95 lbs
10 AbMat Sit-ups
1 Rope Climb

Post loads and rounds to beyond the whiteboard.

WOD 11.15.23


Complete as many rounds as possible in 13 mins of:
Farmer Carry, 106/70 lbs, 20 yd
Bear Crawl, 20 yd


Tabata Echo Bike Calorie
Tabata Sledge Hammer Strike, 16/10 lbs
Tabata Pull-up
Tabata Jump Squat

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Post rounds and reps to beyond the whiteboard .

WOD 11.14.23


Shoulder press, 5-5-5-5-5


3 rounds for time of:
30 One Arm Alternating Kettlebell Swings, 53/35 lbs
10 Burpee Box Jumps, 24/20 in
Run, 400 m

Post loads and times to beyond the whiteboard.