Tag Archives: pull-up

Workout of the Day – Tuesday 2/14/17

14 Feb

MUSCLE-UP TRANSITION: 

5 – 5 – 5

then 

EMOM for 12 min of:

1 Front Squats (building)

then 

AMRAP in 10 min of:

20 Wall Ball

10 Pull-ups

20 Double-unders

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Workout of the Day – Tuesday 12/27/16

27 Dec

BAND ASSISTED FRONT LEVER:

6-8 X :08

then 

For Time:

1K Row

3 Rounds of Cindy

5 pull-ups, 10 push-ups, 15 squats 

800 m Run

3 Rounds of Cindy

1K Row

Extra Credit

AMRAP in 5 min of:

30 Double-unders

15 AbMat Sit-ups

CROSSFIT 323 WOD RESULTS - 12/27

CROSSFIT 323 WOD RESULTS – 12/27

Workout of the Day – Monday 12/26/16

26 Dec

CLEAN & JERK: 

3 – 2 – 2 – 1 – 1 …

then 

Muscle-up Transition Work

then 

AMRAP in 12 min of:

7 Hang Power Clean

5 Handstand Push-ups

3 Muscle-ups or 6 Pull-up and 6 dips

CROSSFIT 323 WOD RESULTS - 12/26

CROSSFIT 323 WOD RESULTS – 12/26