WOD 6/24/18
WOD 6/24/18

9am Olympic Lifting (W/ Tj and Dennis) 1) Snatch Grip Sotts Press: 3 x 10 (easy) 2) High Hang Snatch + hang Snatch: 4 x 1 (65-75%) 3) Snatch Balance: 3 Rep Max *Class Objective: Development of the bottom position and comfort in getting under the bar. Emphasis should be put on flexibility drills and

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WOD 6/22/18
WOD 6/22/18

WWPF 0:00 – 13:00 Establish a 1RM Snatch   15:00 – 23:00 8 Min AMRAP Max Distance Prowler, 45/25 *Switch every 100m   25:00 – 33:00 8 Min AMRAP Ladder (3-6-9-12-15…. Synchronized OH Squats, 95/63 Planking Burpees       Come support Evan’s Road to the CrossFit Games at our Team Training Fundraiser Sat June

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WOD 6/20/18
WOD 6/20/18

“Jumping Into 16.4” Complete 1 Round For Time: 55 DU 55 deadlifts, 225/153 55 DU 55 wall-ball shots 55 DU 55-calorie row 55 DU 55 handstand push-ups   Cash out Max L-Sit Hold in 3 Minutes (Scale with tuck)         Bench Press Starting up again next week!          

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

Test: 1 RM Front Squat Then…. AMRAP 10 Minutes Single Arm KB Clean and Jerk + OH Lunge, alt 53/35 EMOM 8 Burpees (including 1st minute. Scale number of burpees if needed) Jess and Maria Hanging out during WWPF

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Enduro WOD 6/17/18
Enduro WOD 6/17/18

9am Oly 10am Enduro For Time Run 12ooM 50 Push-ups 50 DU   Run 800m 30 Push-ups 30 DU   Run 400m 10 Push-ups 10 DU   *Row 1000m *Bike 50/40 Cal     Join Special Guest Coach Foose for this weeks Olympic Lifting at 9am!

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WOD 6/15/18
WOD 6/15/18

WWPF   100 DU (50/50 relay)   50 HSPU (partner holds HS)   40 T2B (Partner Hangs)   30 S2OH, 155/103 (Partner Holds Front Rack)   800m Run  (400m/400m Relay)   30 S2OH (Partner holds front Rack)   40 T2B (Partner hangs)   50 HSPU (Partner Holds HS)   100 DU (50/50 relay)    

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WOD 6/13/18

15 Minutes TEST 1Rep Max Strict Press   Then…   21-15-9 Deadlift, 225/153 Box Jump, 24/20 *50 Double Unders after each round        

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WOD 6/9/18
WOD 6/9/18

7 Min EMOM 1 Snatch +1 Hang Snatch + 1 OHS   Then..   1 Round For Time 400 Run 30 Wall Ball Shots, 20/14 21 Snatches, 95/63 20 Wall Balls 15 Snatches 10 Wall balls 9 Snatches 400m Run            

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WOD 6/8/18
WOD 6/8/18

WWPF   For  Time (40 min cap)   400m Firemans Carry, (Switch every 50m)   50 Pull-ups (partner hangs) 10 Rope Climbs (alt) 50 Planking Burpees (mix anyway)   400m Firemans Carry, (Switch every 50m)   25 Synchronized STRICT Pull-ups 10 Rope Climbs, (alt) 25 Synchronized Target Burpees   400m Firemans Carry, (Switch every 50m)

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

Strict Press: 2RM 1 x M.E. DB burnout set 10-15 reps)   Then…   AMRAP 16 Minutes 5 Snatches, 135/93 5 Russian Twist, 20/14 5 Strict HSPU 100m Med Ball Run, 20/14   5 Snatches 10 Russian Twists 5  Strict HSPU 100m Med Ball Run   5 Snatches 15 Russian Twists, 20/14 5 Strict HSPU

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WOD 6/1/18
WOD 6/1/18

WWPF 0:00 – 13:00 Work up to a heavy snatch   15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with 5 c2B Pull-ups or pull-ups) 50′ Front Rack DB Lunges, 50’s/35’s                     13:00 –

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WOD 5/25/18
WOD 5/25/18

WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay

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