Endurance WOD 9/23/18
Endurance WOD 9/23/18

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double Unders

LEARN MORE
WOD 9/22/18
WOD 9/22/18

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    

LEARN MORE
WOD 9/21/18
WOD 9/21/18

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner

LEARN MORE
WOD 9/20/18
WOD 9/20/18

Over Head Squat 2-2-2   Then:   15 Min of:   800 Meter Run   Then with remaining time Complete AMRAP of:   12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35   Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 9/19/18
WOD 9/19/18

RDL: 3 x 8 Strict Pull-ups: 3 x max effort   Then…   For Time: 3 Round of DT, 135/83 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   2 Rounds of DT, 155/103 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks   1 Round of DT, 185/123 12 Deadlifts 9 Hang Power

LEARN MORE
WOD 9/18/18
WOD 9/18/18

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then….   Nate Plus AMRAP 20 Minutes 2 Muscle Ups 4 Snatch 155/103 8 HSPU *50 Double Unders every 5 Minutes (0:00, 5:00, 10:00, 15:00) Jess D working on handstands  

LEARN MORE
WOD 9/17/18
WOD 9/17/18

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!

LEARN MORE
WOD 9/16/18
WOD 9/16/18

9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD

LEARN MORE
WOD 9/15/18
WOD 9/15/18

Power Cleans 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 Pullups 9 Clean and Jerks (135/93)   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 9/14/18
WOD 9/14/18

1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83

LEARN MORE
WOD 9/13/18
WOD 9/13/18

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 9/12/18
WOD 9/12/18

RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort   Then….   For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15 Deadlifts 12 Box Jumps 400m Run 10 Deadlifts 12 Box jumps 400m Run 5 Deadlifts 12 Box Jumps     Have any Friends looking to start CrossFit? Our next group

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