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400m run, carve engine, crossfit, dips, functional fitness, knees to elbows, rounds, thrusters -

WOD (Workout of the Day) 

"Heave Ho"

5 Rounds

400m Run

9 Knees to Elbows

15 Thrusters 75/45

9 Matador Dips

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic, Phosphagen

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assault bike, carve engine, crossfit, deadlifts, kettlebell burpees, rounds, wod -

WOD (Workout of the Day) 

"Boom Sauce"

4 Rounds

9 Double KB Burpees 53/35

15 Calorie Assault Bike

21 Deadlifts 155/115

Incorporated Energy Systems in WOD:  Phosphagen, Oxidative

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crossfit, front squat, hammer, hero wod, hero wod hammer, jerk, power clean, pull-ups, rounds -

WOD (Workout of the Day) 

Hero WOD


5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic

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bar over burpees, burpees, crossfit, deadlifts, kettlebell swings, rounds, row -

WOD (Workout of the Day) 

"Case of the Monday's"

5 Rounds

500m Row

9 Deadlifts 185/135

12 Bar over Burpees

15 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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crossfit, death by, death by front squats, front squats, rounds, wod -

WOD (Workout of the Day) 

"Death by Front Squats"

1,2,3...Front Squat each minute till you cannot complete the total amount of reps in the minute you are in.

*taken from the rack

60% of 1 RM for weight

Incorporated Energy Systems in WOD:  Phosphagen

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