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Wall balls

Friday, September 6, 2019

A. AMRAP 8 min; X Calories of Rowing/bike 15 Pull-Ups Rest 4 minutes, and when the running clock reaches 12:00… B. AMRAP 8 min; 30...
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Thursday, June 13, 2019

Bring a Friend DayIn teams of 2, complete as many rounds as possible in 15 mins of: 5 Assault Bike Calories10 Toes-to-bars 15 Wall Balls

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

Monday, April 29, 2019

A. 3 sets of: Bulgarian Split Squat x 8 reps each leg Bent-Over Barbell Row x 10 reps B. 2 sets for times of:50 Calories...
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Wednesday, March 13, 2019

A. Bulgarian Split Squat 3×20, using same weight per set Banded Hamstring Curl 3×20, using same weight per set Strict Chest-to-bar Pull-up 3×8, using same...
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Monday, January 7

CrossFit‘Fight Gone Bad’3 rounds, 1 min per station of:Wall Ball, 20/14lbs, 10/9ftSumo Deadlift High Pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CaloriesRest 1...
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Wednesday, December 5

CrossFit Every 4 minutes for 20 minutes(5 sets): 20 Wall Balls, pick load 10 Pull-ups

Tuesday, November 13

CrossFit A. Warmup/activation Every 90 seconds for 18 min ( 3 sets) Station 1: Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front...
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