Blog Search

Tuesday, July 30th Crossfit Workout of the Day

By: 0

Warm Up

3 rounds:
200m ski
10 pass thrus
5 inchworms w/ push up
10 bent over barbell rows
5 strict press


Strict press
Heavy single

Hero WOD


12 minute AMRAP
12 box jumps (24/20)
6 thrusters (95/65)
6 bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. The “Rahoi” hero WOD was first posted on on February 2nd, 2012.