Workout of the Day – Saturday 2/18/17

18 Feb

EMOM FOR TEN MIN OF: 

2 Hang Power Snatches (from blocks)

then 

4 Rounds for Crazy Fun of:

10 Plyo Push-ups

50′ Weighted Cat Crawl

5 Box Jumps

CROSSFIT 323 WOD RESULTS - 2/18

CROSSFIT 323 WOD RESULTS – 2/18

Workout of the Day – Friday 2/17/17

17 Feb

HANDSTAND SKILLS: 

20 sec hold or Switches

X 5

then

EMOM for 10 min of:

2 Deadlifts (building)

then

AMRAP in 15 min of:

50 Kettlebell Swings – Russian (53/35)

50 Double-unders

50 Box Step-ups

50 Calorie Row

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Workout of the Day – Thursday 2/16/17

16 Feb

FRONT RACK LUNGES:

10 – 10 – 10 – 10

then

4 Rounds for Strength of:

5 Weighted Pull-ups (building)

10 Weighted Push-ups (building)

15 Goblet Squats (building)

Extra Credit

Skin-the-Cat to German Hang

X5

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