Workout of the Day – Monday 8/14/17

14 Aug

AMRAP IN FIVE MIN OF: 

12 Ball Slams

4 Burpee Pull-ups

then 

“The Gladstone Hustle”

For Time:

1 Mile Run

rest 2 min

800 m Run

rest 2 min

400 m Run

Score is total time including rest.

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Workout of the Day – Sunday 8/13/17

13 Aug

SUMO DEADLIFT: 

3 – 3 – 3 – 2 – 2 – 1 – 1 …

then 

Circuit for 45 sec on/ 15 sec off:

Rope Pull

Chopping Block

GHD Hip Extensions

Uneven Step-ups

Sand Bag Cleans

Farmer Carry

Sledge Hammer

Sled Sprints

X 2

Workout of the Day – Saturday 8/12/17

12 Aug

TEAM WOD

AMRAP in 8 min of:

100 Double-unders (50 each person – together)

20 Alternating Dumbbell Snatches (10 each person)

60 Squats (30 each person)

then

Clean EMOM for 6 min:

1 min per Team

then 

Team Chipper For Time:

200 m Heavy Farmer Carry

20 Ball Slams

18 Medicine Ball Step-ups

16 Pull-ups

200 m Heavy Farmer Carry

While one partner in working on reps the other holds plank.

CROSSFIT 323 WOD RESULTS – 8/12