CrossFit Workout of the Day (WOD) for Thursday

Took things a bit easy today after a late night getting home. Time to get back into my regular routine after 5 days of little sleep on a business trip to NYC.


  • 5 minute jog
  • Pull-ups


3 rounds for time

  • 10 Burpee box jumps (see video below)
  • 10 Overhead Squats (see video below)
  • Repeat…

The Overhead Squat is as much about shoulder flexibility and core strength as it is about leg strength. Maybe it sounds and looks easy? That’s what I thought at first too. But, it is much harder than it looks. It’s all about form:

  • Arms locked out overhead
  • Shoulders shrugged up
  • Back straight
  • Lower carefully into the squat with your back straight and maintain the locked out arms overhead
  • Avoid tipping forward or backward!

Check out the video below and then try it yourself with just a stick. Don’t try it with a weighted bar yet (unless you already know you can do it).

Overhead Squats Video

Burpee Box Jumps Video


Now it’s time for some mobility work and stretching!

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