Workout of the Day – Monday 8/18/14

18 Aug ALEX

FRONT SQUAT: 

3 X 12 @ 54% of 1 rep max

then 

BENCH PRESS:

3 X 12 @ 54% of 1 rep max

then

“THE EW”

Five Rounds for Time of:

8 Burpees

16 Front Squats (bar)

10 minute limit

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Workout of the Day – Sunday 8/17/14

17 Aug

“LYNNE” 

Five Rounds of:

Body weight Bench Press

Max set Pull-ups

CROSSFIT 323 WOD RESULTS - 8/17

CROSSFIT 323 WOD RESULTS – 8/17

Workout of the Day – Saturday 8/16/14

16 Aug JASON

TURKISH GET-UP COMPLEX: 

2 Floor Press

2 Snatches

1 Clean and Lunge

2 Push Press

X 4/4

then 

Five Rounds for Fitness of:

Farmer Carry (sidewalk and back)

Max effort Battling Ropes

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