Tag Archives: AMRAP

Workout of the Day – Sunday 8/6/17

6 Aug

AMRAP IN SIX MIN OF: 

10 Burpee Wall Ball

8 Push-Press (75/55)

6 Kettlebell Swings – American (53/35)

then 

Split Jerk:

5 – 3 – 1 – 1 – 1…

then

3 Rounds for Time of:

400 m Run

25 Squats

11 Ground-to-Overhead (95/65)

CROSSFIT 323 WOD RESULTS – 8/6

Workout of the Day – Thursday 8/3/17

3 Aug

SQUAT CLEANS: 

Starting at 40% of 1 rep max 

5 – 4 – 3 – 3 – 1 – 1

then 

AMRAP in 8 min of:

39 Goblet Squats (35/26)

39 Plank Burpees

39 Kettlebell Overhead Lunges

39 Kettlebell Cleans (35/26)

Rest 2 min

X 2

Score is total rounds completed after 2 sets.

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Workout of the Day – Tuesday 8/1/17

1 Aug

STRICT CHEST-TO-RING PULL-UPS:

5 – 5 – 5 – 5 – 5

then 

Muscle-up Progressions:

3 – 3 – 3 – 3

then

“The Cynthia G”

AMRAP in 15 min of:

36 Double-unders

15 Push-ups

7 Pull-ups

14 Calorie Row

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