Tag Archives: wall-ball

Workout of the Day – Sunday 6/18/17

18 Jun

FOR TIME: 

21 – 15 – 9 of:

Shoulder-to-Overhead (115/85)

Pull-ups

then 

Find 1 rep max for each:

Shoulder Press

Push Press

Push Jerk

then

AMRAP in 12 min of:

5 Power Cleans (155/115)

15 Wall Ball

10 Bar-over Burpees

4 Dumbbell Squats Snatches (40/30)

CROSSFIT 323 WOD RESULTS – 6/18

Workout of the Day – Tuesday 6/13/17

13 Jun

MUSCLE-UP TRANSITIONS:

3 – 3 – 3

then

Bench Press:

5 – 5 – 5 – 5 – 5

then

5 Rounds for Time of:

12 Wall Ball

10 Dumbbell Hang Squat Cleans

8 Ring-dips

12 min limit

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Workout of the Day – Sunday 5/7/17

7 May

AMRAP IN 8 MIN OF:

15 Pull-ups w/ 5 sec negative

10 Squats

5 Push-ups

then 

25′ Walking Overhead Lunges

X 4

then 

Split Jerk:

2 – 2 – 2 – 2 – 2

then

For Time:

50 – 40 – 30 – 20 – 10 of:

Wall Ball

Box Jumps (step-down)

CROSSFIT 323 WOD RESULTS – 5/7