Tag Archives: relay

Workout of the Day – Saturday 2/4/17

4 Feb

OVERHEAD SQUATS: 

3 – 3 – 3 – 3 – 3

then

AMRAP in 20 min of:

Relay Style

Partner 1: AMRAP of:

10 Thrusters (65/53)

5 Pull-ups

10 Ball Slams

Partner 2: Run 200m

CROSSFIT 323 WOD RESULTS - 2/4

CROSSFIT 323 WOD RESULTS – 2/4

Workout of the Day – Saturday 1/14/17

14 Jan

WEIGHTED PULL-UPS: 

5 – 5 – 5 – 5 – 5

then 

Relay Style:

AMRAP in 9 min of:

5 Ring Push-ups

10 Kettlebell  Swings – Russian (70/53)

Rest 3 min

AMRAP in 9 min of:

10 Goblet Squats

Sprint (sidewalk and back)

CROSSFIT 323 WOD RESULTS - 1/14

CROSSFIT 323 WOD RESULTS – 1/14

Workout of the Day – Saturday 11/12/16

12 Nov

TEAM WOD

20 Rounds or AMRAP in 20 min of:

partner 1: Farmer Carry

partner 2: AMRAP of:

6 Double Front Rack Kettlebell Lunges

6 Double Kettlebell Push Press

6 Pull-ups

then

Hammer Curls & Tricep Extensions

30 sec of work/30 sec of rest

X 4-5

CROSSFIT 323 WOD RESULTS - 11/12

CROSSFIT 323 WOD RESULTS – 11/12