WOD 8/22/19
WOD 8/22/19

Hang Squat Clean 2-2-2 Then: 5 Rounds of: 15 Deadlifts (135/95) 12 Hang Power Cleans (135/95) 9 Burpees Over Bar Post Loads and Times to ZEN and Comments:

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WOD 8/21/19
WOD 8/21/19

Crossfit Cardio – 10 min AMRAP 300 DU 50 Med Ball Cleans, 20/14 *Max Cal Bike with remaining time   CrossFit Strongman – For Time (10 min cap) 15 Sandbag Ground2Shoulder, 100/75 200m Run, 100/75 10 Sandbag G2S 200m Run 5 Sandbag G2S 200m Run   CrossFit Core- Accumulate the following in any order (10

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WOD 8/20/19
WOD 8/20/19

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…… AMRAP 17 Minutes 5 Muscle Ups 100′ Waiter Carry 53s/35s with KB or 50s/35s with DB 10 Strict HSPU 100′ Waiter Carry 15 Power Snatch 135/93 100′ Waiter Carry DB Waiter Carry            

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WOD 8/19/19
WOD 8/19/19

Barbell Lunges 3 sets of 8 reps Increase weight from last week or increase deficit. Then… 22-16-10 Single Arm Ring Rows, Right arm Single Arm Ring Rows, Left Arm Single Arm DB Thrusters 50/35

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Endurance WOD 8/18/19
Endurance WOD 8/18/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50

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Fitness with Foose
Fitness with Foose

3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!

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WOD 8/16/19
WOD 8/16/19

WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183

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WOD 8/15/19
WOD 8/15/19

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders 20 Situps 20 Wall Balls   Post Loads and Times to ZEN:  

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WOD 8/14/19
WOD 8/14/19

CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee   CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict Dips:  (1-2-3-4-5-6-7-8-9-10-11…)   CrossFit Core 10 Min AMRAP 15  sec L-Sit 10 Stiff Arm Russian Twist (stay light) 5 Strict Toes 2 bar     HARSH ATTACKING THE L-SIT

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WOD 8/13/19
WOD 8/13/19

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games Champions

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WOD 8/12/19
WOD 8/12/19

Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB Squat Cleans 50’s/35’s No kettlebells were hurt in the making of this cake.

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Endurance 8/11/19
Endurance 8/11/19

9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees 20 Ring Rows 20/15 Cal Bike 20/15 Cal Ski Erg 50 Double Unders  

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