WOD 7/17/18
WOD 7/17/18

EMOM 7 Minutes 2 Snatch 1 OHS Then…. AMRAP 17 Minutes 10 Strict deficit HSPU 45s/35’s 10 Power Snatch 135/93 10 OHS 10 Cal Assault Bike 400m Run Remember to be in hollow body when upside down!  

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Competition/Skill WOD Week 10
Competition/Skill WOD Week 10

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding

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Endurance WOD 7/15/18
Endurance WOD 7/15/18

9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*    

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WOD 7/14/18
WOD 7/14/18

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell    

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WOD 7/10/18
WOD 7/10/18

15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  

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Competition/Skill WOD Week 9
Competition/Skill WOD Week 9

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3

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WOD 7/8/18
WOD 7/8/18

9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug)     10am- Endurance Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC  

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WOD 7/3/18
WOD 7/3/18

15 Minutes to a heavy Hang Snatch Then….. 10 Rounds 250m Row or 200m Run (switch row/run every other round) 3 Muscle Ups

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Competition/Skill WOD Week 8
Competition/Skill WOD Week 8

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS Walk practice, try to stay in hollow body, chin slightly tucked, add obstacles if good at hs walk HS position Practice: against wall in hollow body position, 3×20 shoulder

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WOD 7/1/18
WOD 7/1/18

Olympic Lifting 9am (Coach Amie) A.) Snatch Pull Mechanics B.) Snatch Pull + Snatch C.) Snatch RDL / Snatch High Pull   Endurance 10am Open Gym 9-11 0:00-10:00 7 EMOM 100m Sprints 10:00-30:00 1 Mile Run Then, with remaining time: 10 Burpees 20 Pullups 30 Pushups 40 Situps 50 Double Unders

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WOD 6/26/18
WOD 6/26/18

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then… 800m Run 30 Snatch 135/93 400m Run 20 Ring Or Bar Muscle Ups 200m Run 10 Barbell Overhead Lunges per Leg Jess D doing some toes to rings    

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Competition/Skill WOD Week 7
Competition/Skill WOD Week 7

TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill WOW: 10 Minute HS Walk Practice (if can walk 50ft unbroken, add obstacles) 3×45 sec hollow body holds against wall, absolutely no arch, chin tucked EMOM 5 Minutes: 1 Strict

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