Workout of the Day – Tuesday 9/27/16

27 Sep

TURKISH GET-UPS: 

16 total reps

then

5 Rounds of:

100 m Sprint or 150 m row

then

“The JLM”

For Time:

25 Double-unders

25 Pull-ups

25 Double-unders

25 Push Press (95/65)

25 Double-unders

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Workout of the Day – Monday 9/26/16

26 Sep

“THE JMM JAM”

For Time

31 – 24 – 9 of:

Dumbbell Thrusters

After each set:

2oo m Run

then 

“The MV1 and ESA” AMRAP in 6 min of:

30 Kettlebell Swings – Russian

46 AbMat Sit-ups

Extra Credit

Dumbbell Bench Press:

12 – 12 – 12

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Workout of the Day – Sunday 9/25/16

25 Sep

FRONT SQUATS: 

5 – 5 – 5 – 5 – 5 (building)

then 

5 Rounds for Time of:

20 Wall Ball

15 Kettlebell Swings – Russian (70/53)

10 Toes-to-Bar

Rest 1 min

CROSSFIT 323 WOD RESULTS - 9/25

CROSSFIT 323 WOD RESULTS – 9/25