Tag Archives: kettlebell swings

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

Workout of the Day – Monday 4/17/17

17 Apr

OVERHEAD SQUAT:

3 – 3 – 3 – 3 – 3

then 

Muscle-up Progressions

then 

“The ESB”

AMRAP in 10 min of:

4 Muscle-ups or 8 Pull-ups and 8 Ring-dips

6 Burpee Box Step-ups (24″/18″)

8 Kettlebell Swings – American (53/35)

16 Calorie Row

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Workout of the Day – Monday 4/10/17

10 Apr

BACK SQUAT:

Pause 3 sec at the bottom of each rep

2 – 2 – 2 – 2 – 2

then 

“The CTM”

For Time

20 – 15 – 8 of:

Kettlebell Swings – American (53/35)

Ring Dips

Toes-to-Bar

Extra Credit

Bulgarian Squats

4 X 5

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