CrossFit Workout of the Day
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Forged Friday



Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.


Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Conditioning Cash out:

500m Row x 3/ 2 minutes rest between.

Post times to beyond the whiteboard.

WOD 02.07.19


Hang power snatch, 2-2-2-2-2-2-2, (focus is speed and violence)


10 rounds for time:

5 Front squats, 185/125lbs

1 Rope climb

Post loads and times to beyond the whiteboard.

WOD 02.06.19

Strongman conditioning:

In teams of 3-5, AMRAP in 13 minutes:

10/7 bike/ski erg cals

40y suitcase carry, 3/2 pood


Amrap in 15 minutes:

5 handstand push-ups

10 burpee box jump overs

15 American kettlebell swing, 1.5/1 pood

Post rounds to beyond the whiteboard.