WOD 10/18/19

WWPF Cash IN : 2k Row (switching on the minute)   42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds HS)   30 Hang Snatch, 115/73 8 Rope Climbs, alt 50 Strict Pull-ups (partner hangs)   18 Hang Snatches, 135/83 8 Rope Climbs, alt 50 Alt Pistol (synchronized)   20.2

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WOD 10/16/19
WOD 10/16/19

3 Rounds – 20 min cap  1a.Bench Press: max effort @ BW/ 3/4 bw 1b Max Strict Pull-ups 1c. Max L-Sit *rest as needed between rounds   Then…   15 Min AMRAP- (Rotate on the minute every minute for a total of 5 Rounds) 1 min Max Cal Bike or Ski 1 min Max KB

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WOD 10/11/19
WOD 10/11/19

WWPF For Time : 40 OHS, 95/63 50 synchronized Wall Ball Shot, 20/14 18 alt Strict pull-ups (partner hangs)   30 OHS, 115/73 50 alt box jumps, 30/24 18 alt strict pull-ups (partner hangs   20 OHS 135/83 50 Partner Med ball sit-ups, (over the box), 20/14 18 alt strict pull-ups (partner hangs)   10 OHS,

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WOD 10/9/19
WOD 10/9/19

Cardio Junkie – 10 min cap “Flight Simulator”  Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * max target burpees in remaining time    CrossFit Upper Body Building- 10 min amrap  10 Barbell Floor Press Max Weighted Push-ups 10 Barbell Bent Over Rows Max Bicep Curls * loads vary depending on person   Gymnastics WOD – 10 min

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WOD 10/5/19
WOD 10/5/19

15 minutes to a heavy Clean & Jerk    Then…   Nasty Girls 3 Rounds 50 Air Squats 7 MU 10 Hang Power Cleans, 135/93  

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WOD 10/4/19
WOD 10/4/19

WWPF 50/50 DU Relay 60 Cal Row (partner hugs sandbag), 100/75 50/50 DU Relay 50 HSPU (partner holds HS/mix anyway)   50/50 DU Relay 40 Cal Row (partner hugs sandbag) 50/50 DU Relay 30 HSPU (partner holds HS/switch every 5)   50/50 DU Relay 20 Cal Row (partner hugs sandbag) 50/50 DU Relay 10  HSPU

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WOD 10/2/19
WOD 10/2/19

Cardio Junkie – 10 min AMRAP 30-20-10 Cal Bike Cal Ski Cash Out: Max Double Unders   Strength Balance – 10 min AMRAP :10 sec  Chin Over Bar holds, 20/14 20 Lateral Box Step-ups, Box Ht Above knee), 50/35 (1 Dumbbell) :30 sec Active Hang, 20/14   Mid-Line Mania – 10-1  Strict Toes Through Rings

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Endurance WOD 9/29/19
Endurance WOD 9/29/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 100m Plate Pinch Carry 35s/25s 50 Sit Ups 200m Farmer Carry 70s/53s 40 Burpees 400m Run 30 Box Jumps 24/20 *Must Bike AND Ski 40/30 Cal at some point*

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WOD 9/27/19
WOD 9/27/19

WWPF- 40 min cap 400m Sandbag Run, 100/75  (mix distance anyway)    2 Rounds 60 Synchronized Wall Ball Shots , 20/14 50 C2B Pull-ups (mix anyway) 40 Alt Target Burpees   400m Sandbag Run    1 Round 60 Synchronized SDHP, 70/53 50 Wt Push-ups, 45/25 (mix anyway) 40 Alt Box Jumps, 30/24   400m Sandbag

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WOD 9/25/19
WOD 9/25/19

Cardio Junkie + Midline Mania 15 Min AMRAP 20 Cal row 20 Second L-Sit 15 Cal Ski Erg 15 Toes through Rings 10 Cal Bike 10 Russian Twists   Strength Balance – 15 Min AMRAP  100m OH Carry, 70/53 (switch arms at 50m) 100m Farmers Carry, 70/53 (switch arms at 50m) 1:00 Alt Step-ups, 70/53

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WOD 9/20/19
WOD 9/20/19

WWPF  “Death Grip Duo” 400m Synchronized Farmers Carry, 70/53 – Must switch arms every time the KB rests on ground 42 Hang Power Cleans, 135/83 14 Alt Rope Climbs (7 each)   300m Synchronized Farmers Carry 30 Hang Power Cleans, 155/103 10 Alt Rope Climbs (5 each)   200m Synchronized Farmers Carry 18 Hang Power

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