WOD 2/26/18
WOD 2/26/18

Back Squat: 2rm 2 x 2 @90%   Then….   10 Min EMOM 6 Lateral Burpees Over Bar 4 Deadlifts @ 75%      

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WOD 2/24/18 – OPEN WOD & REGULAR WOD OPTION
WOD 2/24/18 – OPEN WOD & REGULAR WOD OPTION

Snatch: 1-1-1 Then… 13 min AMRAP 5 Power Snatches, 95/63 10 OHS, 95/63 15 Box Jump Overs, 24/20   OR   IF YOU ARE SIGNED UP FOR THE OPEN OR PLAN ON SIGNING UP BY MONDAY…. 18.1 20 MIN AMRAP 8 Toes 2 Bar 10 Dumbell Hang Clean & Jerk (R Arm 5 / L

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WOD 2/23/18

WWPF 15 Minutes to Establish a 1rm Front Squat   Then…   16 Min AMRAP:   10 DU / 10 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   20 DU / 20 DU Relay 12 Synchronized Pistols 6 Alt Rope Climbs   30 DU / 30 DU Relay 12 Synchronized Pistols 6 Alt

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WOD 2/22/18

Clean 5×1   Then:   5 ROUNDS OF: 10 Power Cleans (135/93) 10 Wall Ball (20/15) 10 Ring Dips   Post Loads and Times to ZEN and Comments:  

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WOD 2/21/18
WOD 2/21/18

Bench Press: 6RM 2 x 6 @ 90%   Then…   For Time: 400m Run 21 Deadlifts, 185/123 12 Strict HSPU 300m Run 15 Deadlifts 12 Strict HSPU 200m Run 9 Deadlifts 12 Strict HSPU 100m Run 3 Deadlifts 1 Strict HSPU    

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WOD 2/20/18
WOD 2/20/18

EOMOM 10 Minutes 40 Double Unders (or 40 seconds practice) 5 Snatch 155/103 Then…. For Time: 45 Burpees 35 T2B 25 Box Jumps 24/20 15 Hang Snatch 115/83 10 Bar Muscle Ups Sign up for The Open!! It starts this Thursday! games.crossfit.com  

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WOD 2/19/18

Find your 2 rep max Back Squat then complete 2 sets of 2 @ 90% then… 5 Rounds 1min Max Effort on the Assault Bike 10 Jumping Squats (you can add weight to scale up like a barbell or KB) 10 Plyo Push-ups Rest 1 min before repeating score is total calories from Fan Bike.

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Endurance 2/18/18
Endurance 2/18/18

Reminder: No Olympic Lift class.  We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double Unders

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WOD 2/17/18
WOD 2/17/18

15 Minutes to a heavy Strict Press Then…. “JIMMY DYCE” 20min AMRAP of: 9-7-5 of: Snatch 145/83 HSPU then….. 15-10-5 of KB Swings 70/53 Burpees then….. 21-15-9 Thruster 95/65 Pull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A

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WOD 2/16/18

WWPF 12 Min to find 2 Rep Max Front Squat   Then…   For Time: 50 Back Squats, 135/93  21 Synchronized Burpees (Over Bar) 12 Rope Climbs, Alt    40 Front Squats, 135/93 15 Synchronized Burpees (Over Bar) 8 Rope Climbs, Alt   30 OHS, 135/93 9 Synchronized Burpees 4 Rope Climbs, Alt    

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WOD 2/15/18
WOD 2/15/18

The Single Life, Post Valentine’s Day WOD.   Snatch 1-1-1   Then:   30 Rounds For time:   1 Snatch (155/103) 1 Burpee 1 Muscle Up (Ring or Bar)   Post Loads and Times to Zen and Comments:  

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