Workout of the Day – Monday 3/27/17

27 Mar

CLEAN HIGH PULL + SQUAT CLEAN + JERK:

Find heavy single

then

“The JCL”

7 Rounds for Time of:

5 Handstand Push-ups

5 Strict Pull-ups

15 min limit

Extra Credit

5 min Ladder of:

10 – 20 – 30…

AbMat Sit-ups

Double-unders

This slideshow requires JavaScript.

Workout of the Day – Sunday 3/26/17

26 Mar

THREE ROUNDS FOR TIME OF:

1 Farmer Carry (70/53)

3 Push Press (135/103)

50 Single-unders

then 

Squat Clean:

Find 1 rep max

then 

For Time:

30 Deadlifts (185/155)

200 m Run

15 Hang Cleans (135/105)

200 m Run

5 Squat Clean & Jerk (95/65)

200 m Run

CROSSFIT 323 WOD RESULTS – 3/26

Workout of the Day – Saturday 3/25/17

25 Mar

THE AM, ERG, WOD 

250 m Row

5 Bear Complex

X 3

then 

250 m Row

11 Strict Pull-ups

11 Dips

X 3

Extra Credit

15 – 12 – 9 of:

V-ups

Superman

CROSSFIT 323 WOD RESULTS – 3/25