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assault bike

Tuesday, June 4, 2019

Every 90 sec for 30 minutes:Station 1: 12/9 Calories of Assault BikeStation 2: 15 BurpeesStation 3: 250/200 Meter RowStation 4: 20 Wall Ball ShotsStation 5:...
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Thursday, May 23, 2019

Every 2 mins for 30 mins, alternating between:Run 400 m30 Wall BallsAssault Bike 1200 m15 Pull-ups15 Burpee Box Jump Overs

Friday, May 17, 2019

A. Every 90 seconds for 15 minutes:Station 1- Single Kettlebell Deadlift x 20-30 repsStation 2- Banded Hamstring Curls x 15-20 repsStation 3- Wall Sit x...
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Wednesday, May 15, 2019

A. Every minute for 30 min:Minute 1 : X Calories of Assault BikeMinute 2: X BurpeesMinute 3: X Strict Pull-UpsMinute 4: X Alternating Reverse Lunges...
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Wednesday, April 24, 2019

A. Kettlebell Halo 2×10 Kettlebell Press 2×5Kettlebell Windmill 2×5Kettlebell Press 2×5Kettlebell Windmill 2×5 Kettlebell Push Press 2×5 Kettlebell Waiters Carry 2×50Kettlebell Push Press 2×5Kettlebell Waiters...
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Friday, February 15th, 2019

2 person teams: AMRAP 10 min: Max Assaublt bike cals *1 person works at a time, person NOT on bike holds plank hold.Partners switch whenever...
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Wednesday, January 2

All ClassesA) Every 2 min for 18 min, alternate:8 Split Stance Romanian DeadliftsHollow Hold – 1 minSingle Arm Bottom’s-Up KB Carry B) AMRAP 8 min:10...
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Friday, December 7

CrossFit Teams of 2 AMRAP 20 min: 20/15 Assault Bike Calories 10 Handstand Push-ups 5 Strict Pull-ups

Friday, November 30

CrossFit Every 90 seconds for 24 minutes (4 sets): Station 1: 20/15 Calories of Assault Bike Station 2: 15 Burpee Box Jump-Overs Station 3: 250...
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