Virtual + No Equipment WOD 5/27/20
Virtual + No Equipment WOD 5/27/20

Single Leg weighted Wall Sit : 3 x :30/ leg Single arm high pulls: 3 x 10-15   Then…. 12 Min Ladder: (2-4-6-8-10….)  Alt DB Snatch Alt Weighted Step-up ———————————————————— No Equipment WOD  12 min ladder (2-4-6-8….) Alt Lunge Burpee      

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WOD 5/23/20
WOD 5/23/20

Bulgarian Split Squat: 3×10-15 Skull Crusher: 50 reps   then…   For Time 42 Alt DB Thrusters 21 burpees 30 Alt DB Thrusters 15 burpees 18 Alt DB Thrusters 9 burpees ———————————————- @Home No Equipment WOD 800m run 21 burpees 600m run 15 burpees 400m run 9 burpees    

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WOD 5/22/20

Lateral / frontal raise : 3×10-15 Single Leg RDL : 3×10-15 Then…   13 min amrap 15 Hand release push-up 25 SA deadlifts , r 25 SA deadlifts , L 15 Goblet squats   —————————- No equipment WOD 13 min AMRAP 15 HR Pushups 25 mountain climbers 25 air squats 15 v-ups  

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WOD 5/20/20
WOD 5/20/20

15 minute cap 1a. Cossacks Squat: 3 x 10-15 1b. Single Arm Floor Press: 3 x 10-15 1c. Bicep Curl: 3 x 10-15   Then… For Time 125 Double Unders 10 Kb Swings 100 Double Unders 20 Kb Swings 75 Double Unders 30 Kb Swings 50 Double Unders 40 Kb Swings 25 Double Unders 50

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WOD 5/18/20
WOD 5/18/20

Renegade Row: 3 x 10 L-Sit: 3 x Max   then…   30 box jumps 20 SA devils press 10 strict HSPU   25 box jumps 16 SA devils press 8 strict HSPU   20 box jumps 12 SA devils press 6 Strict HSPU   15 box Jumps 8 SA devils press 4 strict HSPU

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Virtual + No Equipment WOD 5/15/20
Virtual + No Equipment WOD 5/15/20

Stiff Leg Deadlift:  3 x 10-15 Bent over Row: 3 x 10-15   Then….   4 rounds 1 min rounds for max reps SDHP Alt leg v-ups Goblet squat DU ———————————————————— No Equipment WOD 5 rounds 1 min each round shuttle Run (pick a distance around 10m) mountain climbers v-ups squats 1 min rest  

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Virtual + No Equipment WOD 5/13/20

Bulgarian Split Squat: 3 x 10-15 Side Plank Holds: 3 x max per side   Then…     Bixler’s Birthday WOD   2 Rounds 48 weighted Lunges 48 Situps   2 Rounds 48 Box Jumps or Tuck 48 Russian Twists   No Equipement WOD 2 Rounds 48 Lunges 48 Situps   2 Rounds 48 Tuck

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Virtual and No Equipment WOD 5/11/20
Virtual and No Equipment WOD 5/11/20

1A. Skull Crushers: 3×10-15 1B SA Floor Press: 3×10-15 Then….   For Time: 60 SA Swings 50 alt pistols 40 floor press   50 SA swings 40 pistols 30 push-ups   40 SA swings 30 pistols 20 HSPU   ——————————————— No Equipment WOD 3 rounds 60 air squats 50 sit-ups 40 pushups

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Virtual + No Equipment WOD 5/7/20
Virtual + No Equipment WOD 5/7/20

Single Arm Bent Over Row: 3 x 10-15 Single Leg Wall Sits: 3 x Max   Then… For Time: 10 DB Front Squats 30 DU 20 DB Front Squats 30 DU 30 SA Db Front Squats 30 DU   42 SA DB Push Press 30  DU 30 SA Db Push Press 30 Du 18 SA

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Virtual + No Equipment WOD 5/6/20
Virtual + No Equipment WOD 5/6/20

100 bicep curls (double handed grip) 75 Bicycle crunches 50 skull crushers (double handed) 25 Weighted single leg squats, R 25 weighted single leg squats, L 50 HR Push ups 75 sit-ups 100 air Squats ————————————————————— No Equipment WOD 15 min AMRAP 10 HR Pushups 20 sit-ups 30 Single leg squats or air squats  

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WOD 5/4/20
WOD 5/4/20

Single Leg RDL: 3 x 10 Strict HSPU: 3 x max   then…   “Quarantine Helen” 3 Rounds 100 DU 21 KB Swings 12 Burpees (over KB) ———————————————— No Equipment WOD 3 Rounds 400m Run (or 2 min run @ mod pace) 21 Jumping Squats 12 burpees   Tolbert and JoJo planning CFWC @Home Body

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WOD 5/1/20
WOD 5/1/20

Turkish Get-ups: 3 x 5-10 SA High pulls: 3 x 10-15   Then…   For Max Reps 6 min max Turkish Getups 5 min max SA Kb Swings 4 min max Turkish Getups 3 min max Goblets Squats 2 min max Turkish Getups 1 min max Renegade Rows   @home no equipment wod 3 rounds

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