Workout of the Day – Sunday 6/25/17

26 Jun

FOR TIME:

21 – 18 – 15 – 12 – 9 – 6 – 3 of:

Sumo Deadlift High Pulls (95/65)

Mountain Climbers (each side = 1 rep)

Front Rack Reverse Lunges

Box Jumps (24″/20″)

then

“Gutts & Gutts”

4 Rounds of 2 min on/1 min off:

8 Russian Twists

4 Weighted Sit-ups

CROSSFIT 323 WOD RESULTS – 6/25

Workout of the Day – Friday 6/23/17

23 Jun

DEADLIFT FROM 12″ BLOCKS:

3 – 3 – 3 – 3 – 3

then 

“The Gram Gains”

For Quality:

3 Temp dips (3-3-31)

30 sec Ring Support

3 Skin-the-Cat into Pike

30 sec Hollow Hold w/ weighted PVC pipe if possible

then

Tabata sets of:

Burpees

Calorie Row

Score is total burpees and total calories 

This slideshow requires JavaScript.

Workout of the Day – Thursday 6/22/17

22 Jun

“THE VILLAR HAUSER VAMRAP”

AMRAP in 15 min of:

4 Bar Muscle-ups (sub: 8 Pull-ups and 8 Ring-dips)

6 Burpee Box Step-ups (24/18)

4 Handstand Push-ups (sub: 6 Strict Dumbbell Presses)

6 Burpees

This slideshow requires JavaScript.