CrossFit Workout of the Day
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WOD 03.25.24

Strength:

Thruster 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

4 rounds for time of:


9 Front Squats, 135/95 lbs
13 Bar Facing Burpees

Post loads and times to beyond the whiteboard.

WOD 03.24.24

Conditioning:

For time:
150/120 Machine Calories

WOD:

Complete as many rounds as possible in 15 mins of:
2 Wall Walks
14 American Kettlebell Swings, 53/35 lbs
7 Feet Elevated Ring Rows

Post times and rounds to beyond the whiteboard.

WOD 03.23.24

Midline:

Tabata L-Sit
Tabata Dead Bug
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Strict Chin-up
Medicine Ball Slam, 50/40 lbs

Post loads and times to beyond the whiteboard.