WOD 11/12/18
WOD 11/12/18

Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then…   10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings  

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WOD 11/5/18

Back squat 4×5 @80% Then… 3x20m barbell walks at 100%   Then…   10min EMOM 1st min: Max DB Thrusters (:40 sec work) 2nd min: 10  Strict Pull-ups (:40 sec work)   Our first but not last Bed Race 🏁

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WOD 10/28/18
WOD 10/28/18

Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPU

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WOD 10/22/18
WOD 10/22/18

TEST 1 rep max Front Squat! Then… 20-18-16-14-12-10-8-6-4-2 reps, for time of: Dumbbell Snatch, pick load Push-up

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10/15/18 WOD
10/15/18 WOD

1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in  

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WOD 10/8/18
WOD 10/8/18

1 1/4 Front Squats 5×5 at 70-75% Then… 3 rounds of 3 rounds DB Complex Complete 8 reps of each movement as continuous as possible DB Deadlift DB Hang Power Clean DB Push Press DB Front Squat Rest 2 min

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Fitness with Foose

CrossFit Total Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift Athlete gets 3 attempts at a 1 Rep Max for each lift not including warm-up sets. There is a 15 min time limit for each lift. Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with

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WOD 10/1/18
WOD 10/1/18

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)

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WOD 9/24/18
WOD 9/24/18

1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk,

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WOD 9/17/18
WOD 9/17/18

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!

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WOD 9/10/18
WOD 9/10/18

Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body Rocks Try to work 30-45 secs of each min

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9/8/18 Fitness W/ Foose
9/8/18 Fitness W/ Foose

Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      

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917 Old Fern Hill Rd West Chester PA 19380
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888-338-9366
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