Tags » Wods

Clean and Jerk

Warm up: Stretch + PVC pipe shoulder mobility

WOD: For quality
Find heavy C&J Complex
3 Power Cleans
1 Jerk

Results: 155 lbs


Labor Day WOD and BBQ

Reminder that we are doing 2 classes tomorrow! On Ramp at 7am at the gym and a 10am WOD and BBQ at Seward Park! We are going to meet on the south side of the park by the Tennis Courts.   109 more words


Partner Fight gone bad

we will be focussing on hanging and on pull ups this month.  here is a great article on pull ups and how to improve them from CrossFit HQ: 80 more words


Labor Day Revised Schedule

Hiya 323ers,

What’s better than laboring on Labor Day at 323. Join us at 9 and 10:30am ONLY for some unofficial end of summer fun.

See you there,

Team 323


Happy Labour Day!

We have two open gym slots today, 10am and 11am. Register on Zenplanner.


Monday 9-1-14

Warm up
Run 200
20 push ups
20 squats
20 hollow rocks
5 sets of…
-5 squats followed by prowler push
WOD for time
– 50 burpee wall ball 20/14


Monday 2014/09/01

There is gonna be one workout today at 10 am ! You may do open gym or the wod posted !

Ten rounds of:
Run 100meters… 10 more words