Workout of the Day – Sunday 6/18/17

18 Jun

FOR TIME: 

21 – 15 – 9 of:

Shoulder-to-Overhead (115/85)

Pull-ups

then 

Find 1 rep max for each:

Shoulder Press

Push Press

Push Jerk

then

AMRAP in 12 min of:

5 Power Cleans (155/115)

15 Wall Ball

10 Bar-over Burpees

4 Dumbbell Squats Snatches (40/30)

CROSSFIT 323 WOD RESULTS – 6/18

Workout of the Day – Saturday 6/17/17

17 Jun

OBSTACLE COURSE: 

Including…

200 m Medicine Ball Run

Sled Push

Ring Swing

Lunges

Cat Crawl

Plate Hops

Ladder

Workout of the Day – Friday 6/16/17

16 Jun

SKIN-THE-CAT:

w/ 5 sec German Hang and Pike in possible

2 – 2 – 2 – 2

then

Banded Front Lever:

5 X 10 sec

then

Four Rounds for Quality of:

12′ Handstand Walk or 3 Wall Walk-ups

2 Rope Climbs

10 Deficit Push-ups

15 Goblet Squats (53/35)

Extra Credit

Hang Power Cleans:

5 – 5 – 5 – 5

This slideshow requires JavaScript.