Tag Archives: wall-ball

Workout of the Day – Thursday 3/23/17

23 Mar

FRONT SQUAT:

Find 5 rep max

then 

3 Rounds for Time of:

400 m Run

20 Wall Ball

15 Ball Slams

Extra Credit

Bench Press or Dumbbell Bench Press:

8 – 8 – 8

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Workout of the Day – Friday 3/17/17

17 Mar

OPEN WOD 17.4

AMRAP in 13 min of:

55 Deadlifts (225/155)

55 Wall Ball (20/14)

55 Calorie Row

55 Handstand push-ups

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Workout of the Day – Sunday 3/12/17

12 Mar

THREE ROUNDS FOR TIME OF:

1 Farmer Carry (70/53)

10 Shoulder-to-Overhead

25 Double-unders

then

EMOM for 8 min of:

2 Clean High Pulls

then 

AMRAP in 15 min of:

20 Wall Ball (20/14)

3 Handstand Push-ups

1 Clean (start @ 50% + 10lbs each round)

CROSSFIT 323 WOD RESULTS – 3/12