Tag Archives: EMOM

Workout of the Day – Saturday 8/12/17

12 Aug

TEAM WOD

AMRAP in 8 min of:

100 Double-unders (50 each person – together)

20 Alternating Dumbbell Snatches (10 each person)

60 Squats (30 each person)

then

Clean EMOM for 6 min:

1 min per Team

then 

Team Chipper For Time:

200 m Heavy Farmer Carry

20 Ball Slams

18 Medicine Ball Step-ups

16 Pull-ups

200 m Heavy Farmer Carry

While one partner in working on reps the other holds plank.

CROSSFIT 323 WOD RESULTS – 8/12

Workout of the Day – Sunday 7/30/17

30 Jul

THREE ROUNDS FOR TIME OF: 

100 m Farmer Carry (53/35)

10 V-ups

15 Dumbbell Thrusters (35/20)

then

EMOM for 10 min of:

1 Snatch @ 50% of 1 rep max

then 

AMRAP in 5 min of each of the below workouts:

10 Overhead Squats (95/65)

10 Pull-ups

30 Double-unders

then 

10 Front Squats (95/65)

10 Toes-to-Bar

30 Double-unders

X 2 each

CROSSFIT 323 WOD RESULTS – 7/30

Workout of the Day – Saturday 7/22/17

22 Jul

EMOM FOR 20 MIN OF:

even min: 15 Kettlebell Swings – Russian

odd min: 5 Pull-ups + 10 Push-ups

then

3 Rounds for Strength of:

100 m Farmer Carry

30 AbMat Sit-ups