CrossFit Workout of the Day
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Forged Friday

WOD:

Roy

5 rounds for time of:
15 Deadlifts, 225/155 lbs
20 Box Jumps, 24/20 in
25 Pull-ups

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD 01.12.23

Strength:

High Hang Power Clean , (pause on catch) 3-3-3-3-3

WOD:

5 rounds for tine:

20 alternating dumbbell snatches, 50/35lbs

1 rope climb

Post loads and times to beyond the whiteboard.

WOD 01.11.23

Speed:

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

WOD:

CrossFit Games Open 19.1

Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/14 lbs, 10/9 ft
19 Row Calories

Post rounds and times to beyond the whiteboard.