Tag Archives: single-unders

Workout of the Day – Sunday 2/12/17

12 Feb

AMRAP IN 6 MIN OF: 

12 Wall Ball

9 Push Press

6 Ball Slams

then

EMOM for 8 min of:

1 Squat Clean (heavy)

then

AMRAP in 10 min of:

10 T & G Snatch

25 Double-unders

10 T & G Box Jumps

30 Single-unders

then 

EMOM for 6 min of:

Snatch (light)

CROSSFIT 323 WOD RESULTS - 2/12

CROSSFIT 323 WOD RESULTS – 2/12

Workout of the Day – Saturday 9/17/16

17 Sep

“FIVE ALAMS” 

100 Step-ups

20 Bag Cleans

100 Single-unders

20 Bag Squats

Rest 1 min 

50 Weighted Step-ups

20 Squat Cleans

50 Double-unders

20 Jumping lunges

Rest 45 sec

30 Box Jumps

10 Hang Cleans

30 Cal Row

10 Weighted Lunges

Rest 30 sec

10 Box Jumps

5 High Hang Cleans

200 m Run

10 Lunges

Rest 15 sec

5 Burpees

2 Clean & Jerks

100 m Run

2 Clean & Jerks

CROSSSFIT 323 WOD RESULTS - 9/17

CROSSSFIT 323 WOD RESULTS – 9/17

Workout of the Day – Saturday 7/16/16

16 Jul

FIRE FIT BENCH MARK #2

“5 Alarms”

100 Step-ups

20 Bag Cleans

100 Single-uners

20 Bag Squats

Rest 1 min

50 Weighted Step-ups

20 Squat Clans

50 Double-unders

20 Jumping lunges

Rest 45 sec

30 Box Jumps

10 Hang Cleans

30 Cal Row

10 Weighted Lunges

Rest 30 sec

10 Box Jumps

5 High Hang Cleans

200 m Run

10 Lunges

rest 15 sec

5 Burpee Box Jumps

2 Clean & Jerks

100 m Run

2 Clean & Jerks

CROSSFIT 323 WOD RESULTS - 7/16

CROSSFIT 323 WOD RESULTS – 7/16