Workout of the Day


  • Presidents Day WOD
  • Warm Up:
  • Coaches Call
  • Strength:
  • Sumo Deadlift High Pull Practice
  • WOD:
  • ?ZEUS?
    U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Three rounds for time of:
30 Wall balls (20,14)
30 Sumo deadlift high-pulls (75,50)
30 Box jump (20)
30 Push press (75,50)
30/21 calorie row
30 Push-ups
10 Body weight back squats from the rack.

*Choose loads that allow you to perform your sets 2 or less. Your back squat set should be unbroken. 1 bar per athlete.  Back squat must come from the floor.

Reebok Crossfit Nano 2.0