assault bike RSS

amrap, assault bike, burpees, crossfit, pull-ups, rounds, thrusters, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Skyscraper"

AMRAP 7

10 Cal Bike

7 Thrusters 95/65

Rest 5 Minutes

4 Rounds

9 Pull-Ups

12 Burpees

15 Knees to Elbows

*with 20lb. Weight Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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assault bike, crossfit, pistols, pull-ups, Row, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Migraine"

Row 1000M

6 Pistols on the minute

Rest 4 Minutes

Bike 75 Calories

3 Pull-Ups, 3 Toes to Bar on the minute

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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200m run, assault bike, crossfit, push press, rounds, run, sandbag carry, training, wod, workouts -

"Stone Man"

4 Rounds

15 Calorie Bike

10 Push Presses 115/75

200m Sandbag Run 100/50 

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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amrap, assault bike, crossfit, deadlift, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

"Ripcord"

AMRAP 16

25 Calorie Bike

12 Toes to Bar

8 Deadlifts 205/155

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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amrap, assault bike, crossfit, dumbell snatches, push-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Snorkle"

AMRAP 9

15 DB Snatches 50/35

12 Calorie Bike

9 Ring Push-Ups

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative, Glycolytic

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