CrossFit Workout of the Day
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    Forged Friday

    WOD:

    Ned

    7 rounds for time of:
    11 body-weight back squats
    1,000-meter row/ski/run

    Post time to beyond the whiteboard.

    Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

    WOD 09.14.23

    Strength:

    3 positing clean + 1 jerk, 1-1-1-1-1

    WOD:

    21-15-9 reps for time:

    Power clean, 155/105lbs

    Handstand push-up

    Post loads and times to beyond the whiteboard.

    WOD 09.13.23

    Speed:

    Complete as many rounds as possible in 13 mins of:
    Sled Push Low Handle, 175/130 lbs

    WOD:

    Fight gone bad style

    3 rounds, 1 min per station, for max reps of:
    Deadball Over The Shoulder, 100/70 lbs
    Box Jump, 30/24 in
    Sledge Hammer Strike, 16/10 lbs
    Burpee

    Rotate immediately to the next station every 1 min,
    the clock does not stop or reset between stations.

    post round and reps to beyond the whiteboard.