Competition/Skill WOD Week 6
Competition/Skill WOD Week 6

TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand Hold against the wall.  Absolutely no arch, chin tucked into chest 30 Strict HSPU, if easy, add deficit 50 Chest to bar pullups as unbroken as possible Tabata L Sit

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Competition/Skill WOD Week 5
Competition/Skill WOD Week 5

TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata Chest to bar *alternating rounds of each movement for 8 rounds* Work on perfect hollow body for each 5 rounds as many strict ring muscle ups then +2 kipping. Rest

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Competition/Skill WOD Week 4
Competition/Skill WOD Week 4

TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8 rounds 20x False Grip Ring Pullup to chest with 3 second hold at chest EMOM 5 Minutes 4/3 strict ring muscle ups or 5/4 Kipping Ring Muscle Ups or 15

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Competition/Skill WOD Week 3
Competition/Skill WOD Week 3

TWOW- 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD 10 Minutes Handstand Walk Practice EMOM 5 Minutes 5/4 Ring Muscle Ups (unbroken if possible), if do not have consecutive muscle ups yet, accumulate 15 total reps 30x ring dips with 3 second hold at bottom of dip 5 Minutes Triple

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Competition/Skill WOD Week 2
Competition/Skill WOD Week 2

TWOW-Track Workout of the Week-To be done on rest day as active rest 6x400m Run with 200m Walk recovery at RPE 8 or 80% Skill WOW 10 Minutes HS Walk Practice 3x ME UB Ring Muscle Ups, if new to muscle ups-10-15 total as unbroken as possible 3×10 UB Bar Muscle Ups (rest as needed

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Competition/Skill WOD Week 1
Competition/Skill WOD Week 1

TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed by EMOM 10minutes 100m Sprints Skill WOW(workout of the week): 30 Strict HSPU UBAP (unbroken as possible) if this is easy, add 45lb plate deficit Tabata C2b/T2b alternating rounds for

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Coming Soon
Coming Soon

Competition and Skill Training WODs   CrossFit West Chester will now be offering Extra WODs throughout the week.   These will be tailored to athletes that would like a little extra work and practice to improve skills or prepare for an upcoming competition.   More Details to follow.  

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