Workout of the Day – Sunday 1/22/17

22 Jan BEST FIRE FIGHTER IN SD

BEST OF LUCK KYLE!

OPEN WOD 16.4

AMRAP in 13 min of:

55 Deadlifts (225/155)

55 Wall Ball

55 Cal. Row

55 Handstand Push-ups

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Workout of the Day – Saturday 1/21/17

21 Jan

SUMO DEADLIFT HIGH-PULL:

5 – 5 – 3 – 3 – 3

thenย 

For Time:

20 Thrusters (95/65)

20 SDLHP

20 Push Jerk

20 Overhead Squats

20 Front Squats

4 Burpees

CROSSFIT 323 WOD RESULTS - 1/20

CROSSFIT 323 WOD RESULTS – 1/21

Workout of the Day – Friday 1/20/17

20 Jan

CLEAN & JERK:ย 

3 – 2 – 2 – 1 – 1 – 1

then

“The MEL”

AMRAP in 12 min of:

3 Power Cleans (185/125)

5 Handstand Push-ups or heavy DB Push Press

3 Muscle-ups or 6 Pull-ups and 6 dips

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