Tag Archives: EMOM

Workout of the Day – Thursday 5/11/17

11 May

BACK SQUAT: 

3 – 3 – 3 – 3 – 3

then

EMOM for 10 min of:

5 Toes-to-Bar

5 Hang Power Cleans (135/95)

then

4 Rounds for Time of:

200 m Run

20 Hollow Rocks or 30 sec Hold

Extra Credit:

Bulgarian Squats:

8 – 8 – 8 – 8

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Workout of the Day – Sunday 4/30/17

30 Apr

CIRCUIT TRAINING

1 min of work/1 min of rest

  1. Tire Flip
  2. Off Set Step-ups
  3. Battle Ropes
  4. Dumbbell Thrusters
  5. Sled Pulls
  6. AbMat Sit-ups
  7. Burpee Wall Ball
  8. GHD hip Extensions

X 2

then

EMOM For All Workouts Below:

4 X 5 High Hang Squat Cleans (40%-60% of 1 rep max)

rest 2 min 

5 X 3 Hang Cleans (60%-75% of 1 rep max)

rest 2 min

Squat Clean (80%-95% of 1 rep max)

3 – 3 – 3 – 2 – 1

CROSSFIT 323 WOD RESULTS – 4/30

Workout of the Day – Sunday 4/23/17

23 Apr

EMOM FOR FIVE MIN OF:

8-10 Strict Toes-to-Bar

then 

“Whitten”

5 Rounds for Time of:

22 Kettlebell Swings – American (70/53)

22 Box Jumps (24″/20″)

400 m Run

22 Burpees

22 Wall Ball (20/14)

CROSSFIT 323 WOD RESULTS – 4/23