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

WWPF   50  Pull-ups (mix anyway/partner hangs) 50 OHS, 95/63 50 Weighted Push-ups, 45/25   30 C2B Pull-ups (Switch every 5 reps/partner hangs) 50 Front Squats, 135/103 30 Weighted Push-ups, 45/25   10 Synchronized Strict Pull-ups, 45/25 50 Back Squats, 185/123 10 Weighted Push-ups, 45/25      

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WOD 5/17/18
WOD 5/17/18

Snatch 2-2-2   Then:   3 Snatch 135/93 3 Box Jumps 24/20 6 Snatch 6 Box Jumps 9 Snatch 9 box Jumps 12 Snatch 12 Box jumps 15 Snatch 15 box jumps   Post Loads and Times to ZEN and Comments:    

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WOD 5/16/18
WOD 5/16/18

Press: 2RM 2 x M.E. burn out sets using DB’s (8-12 reps)   Then…   AMRAP 13 Minutes 45 Deadlift, 225/153 90 Double Unders 45 Toes 2 Bar 90 Double Unders   OR  NUTRITION IS 70% OF THE GAME

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WOD 5/15/18
WOD 5/15/18

15 Minutes to a Heavy Clean and Jerk   Then…. In any order   AMRAP 5 Minutes 200m Run 5 Ring Muscle Ups *3 Minute Break* AMRAP 5 Minutes 9 HSPU 6 Burpees Over Bar 3 Clean and Jerks 185/133 *3 Minute Break* AMRAP 5 Minutes 15/10 Cal Bike 15 Thrusters 95/63    

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WOD 5/14/18

Front Squat: 3 x 3 (pause 1 & 3)   Then …   10 Min AMRAP 16 Bulgarian Split Squats (8 each leg), 50’s / 35’s 50′ Farmers Carry, 50’s / 35’s 12 Weighted Sit-ups, 50/35’s  

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2018 Crossfit Regional Event 5 50 handstand push-ups 50 toes-to-bars 50-cal. Assault Bike 50 dumbbell box step-overs 70/50 24/20 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge 30 Minute Cap

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WOD 5/11/18
WOD 5/11/18

WWPF 0:00 – 13:00 Back Squat: 3RM   15:00 – 23:00 8 min AMRAP: Max Distance Prowler Push, 90/45 (Switch every 100m)   25:00 – 33:00 8 Min AMRAP Ladder 3 Synchronized T2B: 12 DB Thrusters, 50/35 (Switch every 6 reps) 6 Synchronized T2B 12 DB Thrusters 9 Synchronized T2B 12 DB Thrusters *Continue working

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WOD 5/10/18
WOD 5/10/18

Power Snatch 3-3-2-2-1-1-1   Then:   15 Min Amrap of:   10 Dumbbell Snatch 50/35 21 Double Unders 10 Pushups 21 squats   Post Loads and Times to ZEN and Comments:  

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WOD 5/9/18
WOD 5/9/18

Press: 3RM Then.. 2 x DB Max Effort burn out sets (8-12 reps)   Then….   Complete Reps: 10-9-8-7-6-5-4-3-2-1 Push Press, 115/83 KB Swings, 70/53 Box Jumps, 24/20 *100m Weighted Run after all Odd Reps schemes (9’s, 7’s, 5’s, 3’s, 1’s), 70/53   3 more day to Pre-Order

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WOD 5/8/18
WOD 5/8/18

EMOM 7 Minutes 3 Cleans (full squat) Then….. Run 800m 7 Muscle Ups 5 Cleans (full depth) 185/133 Row 1000m 7 Muscle Ups 5 Cleans Assault Bike 35/25 Cal 7 Muscle Ups 5 Cleans    

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WOD 5/7/18
WOD 5/7/18

Front Squat 3 sets of 4 reps (3 sec pause on reps 1 and 3) Then… 12 min Alternating movements every min on the min 2 Legless Rope Climbs 50′ DB Bear Crawls (35/20)

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