CrossFit Workout of the Day
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Forged Friday

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Tabata hollow rocks



Ten rounds for time of:

95 pound Thruster, 10 reps

10 Ring push-ups

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD 01.09.20


Split jerk, 3-3-3-3-3


  • AMRAP in 20 minutes
  • 8 Toes-to-Bars
  • 10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
  • 14/12 calorie Row, (use any machine in larger classes)

Post loads and times to beyond the whiteboard.

WOD 01.08.20


In teams of 3-5, amrap in 12 minutes:

20y sled push, (shuttle if needed), 195/150lbs


4 rounds for time:

7 Overhead squats, 135/95lbs

21 abmat sit-ups

Post loads and times to beyond the whiteboard.