Tag Archives: birthdays323

Workout of the Day – Monday 3/27/17

27 Mar

CLEAN HIGH PULL + SQUAT CLEAN + JERK:

Find heavy single

then

“The JCL”

7 Rounds for Time of:

5 Handstand Push-ups

5 Strict Pull-ups

15 min limit

Extra Credit

5 min Ladder of:

10 – 20 – 30…

AbMat Sit-ups

Double-unders

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Workout of the Day – Saturday 3/25/17

25 Mar

THE AM, ERG, WOD 

250 m Row

5 Bear Complex

X 3

then 

250 m Row

11 Strict Pull-ups

11 Dips

X 3

Extra Credit

15 – 12 – 9 of:

V-ups

Superman

CROSSFIT 323 WOD RESULTS – 3/25

Workout of the Day – Wednesday 3/22/17

22 Mar

“THE DRM ONE”

3 Rounds for Time of:

500 m Run

21 Kettlebell Swings – American (53/35)

12 Pull-ups

then

Hand Power Snatch:

Light for Technique and speed

3 – 3 – 3 – 3

then

“The DRM Too”

41 AbMat Sit-ups

41 Push-ups

41 AbMat Sit-ups

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