CrossFit 321
Description
CrossFit 321 is a fitness community dedicated to forging elite fitness in Maine. CrossFit 321 is owned and operated by Shawn Thiboutot and Ginny Machon.
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facebook.comWork Out Of The Day
Wednesday 3-15-17 We will have a late start. Opening at 8am. First class at 8:30am. Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans 135/95, L2 115/80, L2 -/- 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats 135/95, L2 115/80, L2 -/- 50 Barbell Burpees 100/75 Calorie Row 75 Push Jerks 135/95, L2 115/80, L2 -/- 50 Barbell Burpees https://www.crossfit321.com/workout-of-the-day
Storm Update: We will be closing at 1pm today. Please be safe. Happy shoveling.
Please stay tuned. There is a possibility that we will close early tomorrow.
3-14-17 workout A. Super Set: Bench Press 5 @ 75%, 3 @ 85%, amrap @ 95% Band Pull-aparts 3x20 B 3 Rounds: 80 Double-unders 40 Calorie Row 20 Strict Dumbbell Presses 35/20 (ea. hand), L2 & L3 Hand Release push-ups, RX+ HSPU C. Banded Woodchopper (high to low) 3x20 each side Attach band to pull-up bar
Fantastic 4 Team Throwdown 2017
3-13-17 workout A. Deadlift 3 @ 70%, 3 @ 80%, amrap @ 90% B. Step-ups 3x12 each leg C. AMRAP 12: Ascending Ladder… 3 Kettlebell Swings 53/35, L2 35/26, L3 26/18 3 Goblet Squats 53/35, L2 35/26, L3 26/18 3 Burpees 6 Kettlebell Swings 53/35, L2 35/26, L3 26/18 6 Goblet Squats 53/35, L2 35/26, L3 26/18 6 Burpees … and so on, until time expires.
3-12-17 wod "McGhee" 30-Minute AMRAP of: 5 Deadlifts 275/185, L2 185/135, L3 -/- 13 Push-ups 9 Box Jumps 24/20, L2 20/12, L3 step-ups
2017 Open 17.3
3-11-17 wod Team of Three for Time: (40 minute cap) 3 rounds of: 60 Burpees 60 Box jumps 24/20, L2 20/12, L3 step-ups 3 rounds of: 60 Thrusters 95/65, L2 & L3 -/- 60 Calorie Row 3 rounds of: 60 Kettle Bell Swings 53/35, L2 35/26, L3 26/18 120 DU, L2 & L3 single-unders
3-10-17 workout 3 Rounds for Max Reps 1 minute of Max MB Ground to Over the Shoulder 70/50, L2 & L3 50/30 1 minute of Max S2O 75/55, L2 55/35, L3 -/- 1 minute of Max Calories on Assault Bike 1 minute of Max Font Rack Sandbag Alternating Lunge 70/40, L2 & L3 -/- 1 minute of Max Calories on Rower 1 minute of Max Ab Mat Sit-ups 1 Minute Rest OR 17.3
3-9-17 workout A. Back Squat 3 @ 70%, 3 @ 80%, amrap @ 90% B. “Goat Day” EMOM x 20: Odd Min: Movement 1 Even Min: Movement 2 *Choose two “Goats” to work on, and we’ll alternate between them on each minute
3-8-17 workout Teams of 3: AMRAP 7: 150/100 Calorie Bike Max Clean & Jerk 135/95, L2 115/80, L3 -/- Rest 3:00 AMRAP 6: 120/80 Calorie Bike Max Power Snatch 115/80, L2 95/65, L3 -/- Rest 3:00 AMRAP 5: 90/60 Calorie Bike Max Thrusters 95/65, L2 75/55, L3 -/-
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