workouts RSS

400m run, amrap, crossfit, run, squat cleans, training, wod, workouts -

WOD (Workout of the Day) 

"Criss Cross"

5 - 4 Minute AMRAPS

400m Run

9 Squat Cleans 115/85

Rest remainder of time till next AMRAP

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen

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active rest day, crossfit, workouts -

Active Rest Day

You get an extra one this week, get after it!

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bear complex, chest to bar, crossfit, double unders, rounds, training, wod, workouts -

WOD (Workout of the Day) 

"Red Neck"

4 Rounds

50 Double-Unders

1 Bear Complex 75/45

15 Chest to Bar

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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amrap, bell hero wod, crossfit, handstand push-ups, hero wod, kettlebell swings, muscle up, nate, training, wod, workouts -

WOD (Workout of the Day) 

Hero WOD

"Nate"

AMRAP 20

2 Muscle Ups

4 Handstand Push-Ups

8 Kettlebell Swings 53/35

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen

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400m run, crossfit, deadlifts, push-ups, rounds, thrusters, training, wod, workouts -

WOD (Workout of the Day) 

"Fight Night"

4 Rounds

400m Run

9 Thrusters 95/65

15 Push-Ups

9 Deadlifts 95/65

*with a 20lb Vest

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

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