Tag Archives: single-unders

Workout of the Day – Sunday 7/9/17

9 Jul

THREE ROUNDS FOR TIME OF:

12 Calorie Row

9 Power Snatches (75/55)

6 Plank Burpees

then 

Snatch from 12″ Blocks:

Find 3 rep max

then

For Time:

150 Single-unders

20 Pull-ups

10 Deadlifts (155/125)

150 Single-unders

15 Pull-ups

15 Deadlifts

150 Single-unders

10 Pull-ups

20 Deadlifts

150 Single-unders

CROSSFIT 323 WOD RESULTS – 7/9 PART 1

Workout of the Day – Sunday 5/14/17

14 May

FOR TIME: 

150 Single-unders

10 Strict Pull-ups

10 Squat Cleans (115/75)

150 Single-unders

10 Strict Pull-ups

20 Squat Cleans (115/75)

20 min limit

then 

3 Rounds for Time of:

10 Deadlifts (275/225/155)

30 Calorie Row

50 Double-unders

then 

EMOM for 8 min of:

1 Clean Pull – hold mid shin 3 sec

1 Clean Pull and shrug

1 Squat Clean

(Pulls @ 70%. Squat Clean + 20lbs)

Sadly…boards were erased,

Workout of the Day – Tuesday 3/28/17

28 Mar

BENCH PRESS: 

5 – 5 – 5 – 5 – 5

After last 3 sets: 10 Plyo Push-ups

then 

Romanian Deadlifts:

8 – 8 – 8 – 8

Rest 1 min between sets

then 

“The TRH”

AMRAP in 10 min of:

8 Ring Rows

6 Burpees

86 Single-unders

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