Workout of the Day – Sunday 8/20/17

20 Aug

“5 ALARMS” FIRE FIT BENCH MARK

100 Step-ups

20 Hang Power Cleans

100 Single-unders

20 Back Squats

rest 2 min

50 Weighted Step-ups

15 Squat Cleans

50 Double-unders

15 Jump Lunges

rest 1.5 min

400 m Run

30 Box Jumps

10 High Hang Power Cleans

10 Weighted Lunges

rest 1 min

10 Box Jumps

5 Hang Clean and Push Press

200 m Run

10 Lunges

rest 1 min

5 Burpee Box Jumps

2 Clean & Jerks

100 m Run

2 Clean & Jerk

CROSSFIT 323 WOD RESULTS – 8/20

Workout of the Day – Saturday 8/19/17

19 Aug

DUMBBELL BENCH PRESS: 

10 – 10 – 10

then 

Team Chipper

For Time:

While one person works the does Farmer Hold.

10 Pull-ups

20 Push-ups

30 Kettlebell Swings – American (44/26)

40 Squats

50 V-ups

40 Squats

30 Kettlebell Swings – American (44/26)

20 Push-ups

10 Pull-ups

CROSSFIT 323 WOD RESULTS – 8/19

Workout of the Day – Friday 8/18/17

18 Aug

BAND RESISTED SPRINTS: 

5 X 1

then 

“Light DT”

5 Rounds for Time of:

12 Deadlifts (135/95 – for all movements)

9 Hang Power Cleans

6 Push Jerk

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