Tag Archives: chipper

Workout of the Day – Sunday 5/14/17

14 May

FOR TIME: 

150 Single-unders

10 Strict Pull-ups

10 Squat Cleans (115/75)

150 Single-unders

10 Strict Pull-ups

20 Squat Cleans (115/75)

20 min limit

then 

3 Rounds for Time of:

10 Deadlifts (275/225/155)

30 Calorie Row

50 Double-unders

then 

EMOM for 8 min of:

1 Clean Pull – hold mid shin 3 sec

1 Clean Pull and shrug

1 Squat Clean

(Pulls @ 70%. Squat Clean + 20lbs)

Sadly…boards were erased,

Workout of the Day – Saturday 1/21/17

21 Jan

SUMO DEADLIFT HIGH-PULL:

5 – 5 – 3 – 3 – 3

then 

For Time:

20 Thrusters (95/65)

20 SDLHP

20 Push Jerk

20 Overhead Squats

20 Front Squats

4 Burpees

CROSSFIT 323 WOD RESULTS - 1/20

CROSSFIT 323 WOD RESULTS – 1/21

Workout of the Day – Wednesday 7/8/15

8 Jul

DEADLIFT: 

5 – 5 – 5 – 5 – 5

then 

Kettlebell Swings – Russian:

10 – 10 – 10 – 10

then 

“The DTS Test pt. 3”

For Time:

500 m Row

32 Pull-up

32 Push-ups

32 Squats

32 AbMat Sit-ups

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