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WOD 12/6/19

Description: Tempo Front SquatOn the Minute x 9:1 Tempo Front SquatThis is a build from last week. Same tempo, with higher percentages. Tempo:* 5 Seconds Down* 2 Second Pause* Aggressively Stand ConditioningOn the Minute x 3:10 Burpee Box Jump Overs… Read more »

GoFit 9/3/19

Every 5:00 for 3 Rounds Run 400M 12/9 Cal Bike 21 Knee Raises

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WOD 9/3/19

Conditioning On the 5:00 x 5 Rounds: 400 Meter Run 15/12 Calorie Assault Bike 21 Toes to Bar Accessory 200M Single Arm Farmers Carry, 30 HSPU, Max L-Sit

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Gear Guide

By: Gary Ostroski CFL3 If you have done CrossFit for a while you know that we love our gear. We have things for our back, things for our wrists, things for our knees and more shoe needs than the people… Read more »

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GoFit 7/2/19

AMRAP 3:00 27 DB Hang Power Cleans 27 Lateral Burpees Over PVC 27/21 Calorie RowRest 3:00AMRAP 3:00 21 DBHang Power Cleans 21 Lateral Burpees Over PVC 21/15 Calorie RowRest 3:00AMRAP 3:00 15 Hang Power Cleans 15 Lateral Burpees Over PVC… Read more »

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WOD 7/2/19

Hang Power Clean ComplexOn the 1:30 x 5 Sets:1 Hang Clean Pull1 Hang Clean High Pull2 Hang Power Cleans Conditioning“Water Break” Part #1AMRAP 4:0027 Hang Power Cleans (95/65)27 Lateral Burpees Over Rower27/21 Calorie Row Rest 4:00 “Water Break” Part #2AMRAP… Read more »

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GoFit 6/24/19

3 Rounds: 75 Jump Rope 50 Air Squats 25/18 Calorie Row

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WOD 6/24/19

Back Squat3-Rep Heavy Conditioning3 Rounds:75 Double-Unders50 Air Squats25/18 Calorie Row

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