CrossFit Workout of the Day
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Forged Friday


10 minutes for quality:

Handstand practice, walks and holds



Complete as many rounds as possible in 25 minutes of:

11 Chest-to-bar pull-ups

2 Deadlifts, 315/225 pounds

10 Handstand push-ups

Post rounds completed to beyond the whiteboard.

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

WOD 12.26.19


Clean and jerk, 2-2-2-2-2


10^1 ladder:

Dumbbells thrusters, 50’s/35’s

Box jumps, 24/20 inches

Post loads and times to beyond the whiteboard.

WOD 12.24.19


12 days of Christmas, performed like the song…(1;2-1;3-2-1;4-3-2-1, etc.)

1 thruster, 136/95lbs

2 pistols

3 medball slams, 50/40lbs

4 pull-ups

5 ring dips

6 abmat sit-ups

7 burpees

8 American kettlebell swings, 2.5/1 pood

9 candlesticks

10 lateral bar hops

11 air squats

12 squat cleans

Post time to beyond the whiteboard.