CrossFit Workout of the Day
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WOD 01.13.21

Strength:

Overhead squat, 5-5-5-5-5

WOD

5 rounds for time:

50 double unders

15 overhead squats, 95/65lbs

Post loads and times to beyond the whiteboard.

WOD 01.12.22

Speed:

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

Low handle sled push, 195/130lbs

WOD:

AMRAP in 12 minutes:

4 One arm alternating devils presses, 50/35lbs

8 abmat sit-ups

1 rope climb

Post loads and rounds to beyond the whiteboard.

WOD 01.11.22

Strength:

Deadlift, 5-5-5-5-5

WOD:

5 rounds for time:

20 alternating dumbbell snatches, 50/35lbs

15 ring dips

Post loads and times to beyond the whiteboard.