Tag Archives: birthdays323

Workout of the Day – Monday 5/15/17

15 May

FALSE GRIP RING ROWS:

4 X 5

then 

Muscle-up Transitions:

4 X 3

then

“The RL (#idontwanttodothis)”

AMRAP in 25 min of:

“Cindy”

5 pull-ups, 10 Push-ups, 15 Squats

(Scale-up: 3 Muscle-ups, 3 Handstand Push-ups, 5/5 Pistols)

Every 5 min Run 400 m or Row 500 m (start with Run)

Extra Credit:

“The RL Abz”

10 V-ups

10 Tuck-ups

10 Hollow rocks

10 Side Plank Dips

X 3

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Workout of the Day – Saturday 5/6/17

6 May

“THE HORTON HALF”

800 m Run

44 Pull-ups

88 Push-ups

132 Squats

800 m Run

Partition Pull-up, Push-ups, and Squats as needed.

CROSSFIT 323 WOD RESULTS – 5/6

Workout of the Day – Monday 5/1/17

1 May

FRONT RACK REVERSE LUNGES:

8 – 8 – 8 – 8 (4/4)

then

“The JP”

For Time

21 – 15 – 9 – 3 of:

Ring Dips

Pull-ups

Extra Credit:

12 Ring Tricep Extensions

12 Curls

X 3

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