CrossFit Workout of the Day
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WOD 07.01.24

Strength:

Back squat, 3-3-3-3-3

WOD:

Complete as many rounds as possible in 14 mins of:

11 Weighted Jump Squats, 45/35 lbs

7 Push-ups

5 Toes-to-bars

Post loads and rounds to beyond the whiteboard.

WOD 06.30.24

Team Conditioning:

In teams of three or four athletes,

Complete as many rounds as possible in 14 mins of:

12/8 Echo Bike Calories

Bear Crawl, 15 yd

Sprint, 15 yd

WOD:

For time:

45 Medicine Ball Slams, 50/40 lbs

15 Ring Dips

30 Medicine Ball Slams, 50/40 lbs

15 Ring Dips 15 Medicine Ball Slams, 50/40 lbs

15 Ring Dips

Post rounds and times to beyond the whiteboard.

WOD 06.29.24

Skill:

Handstand Hold 5x max hold

Rest as needed between sets

WOD:

Complete as many rounds as possible in 13 mins of:

12/8 Machine Calories

12 Alternating Leg Split Jumps

1 Rope Climb

Post holds and rounds to beyond the whiteboard.