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amrap, assault bike, crossfit, double unders, front squats, ground to overhead, kettlebell, pistols, training, wod, workouts -

Friday 4.10.20

WOD (Workout of the Day) 

"Soft Kill"  

AMRAP 5

15 Cal Bike

15 Front Squats 95/65

Rest 3 Minutes

AMRAP 7

50 Double Under's

10 Kettlebell Ground to Overhead 53/35

16 Pistols

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen, Oxidative

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amrap, assault bike, chest to bar, crossfit, front squats, training, wod, workouts -

Monday 3.16.20

WOD (Workout of the Day) 

"Drago"  

15 Minute AMRAP

15 Calorie Bike

9 Front Squats 95/65

15 Chest to Bar

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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crossfit, for time, front squats, muscle ups, overhead squat, overhead squats, ring muscle-ups, squats, training, wod -

Tuesday 3.3.20

WOD (Workout of the Day) 

"30 Muscle-ups"  

For Time

30 Ring Muscle-ups

Incorporated Energy Systems in WOD:  Glycolytic

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crossfit, front squats, hang power clean, power clean, rounds, squats, toes to bar, wod, workouts -

Friday 2.7.20

WOD (Workout of the Day) 

"Toes to the Nose"

3 Rounds

21 Toes to Bar

15 Hang Power Cleans 115 Men/ 85 Women

9 Front Squats 115 Men/ 85 Women

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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chest to bar, crossfit, front squats, hero wod, training, wod, workouts -

Tuesday 2.4.20

Hero WOD "Sean"

10 Rounds For Time

11 Chest to Bar

22 Front Squats 75/55

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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