Tag Archives: ball-slams

Workout of the Day – Thursday 3/23/17

23 Mar

FRONT SQUAT:

Find 5 rep max

then 

3 Rounds for Time of:

400 m Run

20 Wall Ball

15 Ball Slams

Extra Credit

Bench Press or Dumbbell Bench Press:

8 – 8 – 8

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Workout of the Day – Tuesday 3/14/17

14 Mar

SQUAT SNATCH:

3 – 3 – 2 – 2 – 1 – 1

then

For Time:

24 – 20 – 16 – 12 – 8 – 4 of:

Bulgarian Squats w/ slam ball

Ball Slams

Burpees

15 min limit 

Extra Credit

Splits, Jefferson Curls, and/or Foam Roll

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Workout of the Day – Sunday 3/5/17

5 Mar

AMRAP IN FIFTEEN MIN OF: 

(Buy-in: Accumulate 3 min of Back Rack Weighted Step-ups (95/65 – 12″))

400 m Weighted Run (30/15

12 Ball Slams (30/15)

then 

Deadlift:

5 – 4 – 3 – 2 – 1 (building)

then 

50 – 40 – 30 – 20 – 10 of:

AbMat Sit-ups

Dumbbell Push Jerk or Press (35/25)

CROSSFIT 323 WOD RESULTS – 3/5