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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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air squats, amrap, crossfit, crossfit hero wod, hero wod, power cleans, push-ups, the chief, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"The Chief"  

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Rest 1 Minute

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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400m run, air squats, amrap, crossfit, kettlebell, lunges, push-ups, rounds, run, toes to bar, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Loredo"

6 Rounds For Time

24 Air Squats

24 Push-ups

24 Walking Lunges

400m Run 

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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air squats, burpees, crossfit, hero wod, push-ups, run, training, walking lunges, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Bert"  

For Time

50 Burpees

400 meter Run

100 Push-Ups

400 meter Run

150 Walking Lunges

400 meter Run

200 Air Squats

400 meter Run

150 Walking Lunges

400 meter Run

100 Push-Ups

400 meter Run

50 Burpees

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative

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air squats, amrap, annie, cindy, crossfit, double unders, pull-ups, push-ups, training, wod, workouts -

WOD (Workout of the Day) 

"Girls Gone Wild"  

Annie

Rest 5 Minutes

Cindy

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic

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