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Workout of the Day – Saturday 3/18/17

18 Mar

TEMPO (3131) BENCH PRESS:

10 – 10 – 10

then

Team WOD

20 Rounds for Time or 20 min of:

Relay Style

6 Double Kettlebell Front Rack Lunges

6 Double Kettlebell Push Press

6 Pull-ups

Switch Partners 

CROSSFIT 323 WOD RESULTS – 3/18

Workout of the Day – Saturday 2/4/17

4 Feb

OVERHEAD SQUATS: 

3 – 3 – 3 – 3 – 3

then

AMRAP in 20 min of:

Relay Style

Partner 1: AMRAP of:

10 Thrusters (65/53)

5 Pull-ups

10 Ball Slams

Partner 2: Run 200m

CROSSFIT 323 WOD RESULTS - 2/4

CROSSFIT 323 WOD RESULTS – 2/4

Workout of the Day – Saturday 1/14/17

14 Jan

WEIGHTED PULL-UPS: 

5 – 5 – 5 – 5 – 5

then 

Relay Style:

AMRAP in 9 min of:

5 Ring Push-ups

10 Kettlebell  Swings – Russian (70/53)

Rest 3 min

AMRAP in 9 min of:

10 Goblet Squats

Sprint (sidewalk and back)

CROSSFIT 323 WOD RESULTS - 1/14

CROSSFIT 323 WOD RESULTS – 1/14