Tag Archives: wall-ball

Workout of the Day – Sunday 2/19/17

19 Feb

THREE ROUNDS FOR TIME OF: 

3 Wall Walk-ups

6 Dumbbell Snatches (35/25)

9 Wall Ball (20/14)

12 Thrusters (75/63)

then 

Front Rack Box Step-ups:

4 – 4 – 4 – 4 – 4

then 

For Time:

10 – 1 of: Ground to Overhead

and

1 – 10 of: Box-over Burpees

Alternating exercises

CROSSFIT 323 WOD RESULTS - 2/19

CROSSFIT 323 WOD RESULTS – 2/19

Workout of the Day – Tuesday 2/14/17

14 Feb

MUSCLE-UP TRANSITION: 

5 – 5 – 5

then 

EMOM for 12 min of:

1 Front Squats (building)

then 

AMRAP in 10 min of:

20 Wall Ball

10 Pull-ups

20 Double-unders

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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