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Badger, carve engine, crossfit, functional fitness, hero wod, hero wod badger, pull-ups, squat cleans -

WOD (Workout of the Day) 

Hero WOD

"Badger"

3 RFT

30 Squat Clean 95/65

30 Pull-Ups

Run 800m

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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air squats, carve engine, cindy, crossfit, functional fitness, pull ups, Push ups -

WOD (Workout of the Day) 

"Cindy"

AMRAP 20 

5 Pull-ups

10 Push-ups

15 Air Squats

Incorporated Energy Systems in WOD:  Glycolytic

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carve engine, crossfit, elizabeth, fran, power cleans, pull-ups, ring dips, thrusters -

WOD (Workout of the Day) 

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Rest 5 Minutes

"Elizabeth"

21-15-9

Power Clean 135/95

Ring Dips

Score is time for each workout, do not include the 5 minutes of rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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amrap, box jumps, carve engine, crossfit, hang power cleans, pull-ups, wod -

WOD (Workout of the Day) 

"Runamok"

AMRAP 16

7 Chest to Bar

12 Box Jumps 24/20

12 KB SDHP 53/35

7 HPC 95/65

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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assault bike, carve engine, crossfit, functional fitness, power snatches, pull-ups -

WOD (Workout of the Day) 

"9-5"

EMOM 3x5 Rounds

10 Calorie Bike

7 Power Snatches 95/65

3 Clock Grip Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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