WOD 10/30/19
WOD 10/30/19

10 min AMRAP: “Push It” 5 Strict HSPU 10 Weighted Push-ups, 45/25 50’ Plate Push, 45/25 – demo video     10 Min AMRAP: “Pull It” 10-9-8-7-6-5-4-3-2-1 Cal Ski Erg SDHP, 70/53 * Max strict chin-ups if any time remains   10 min AMRAP-  “ Hold It“ 30 OH squats Holding med ball, 20/14 200m

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WOD 10/29/19
WOD 10/29/19

15 Minutes to a Heavy Clean Then…… AMRAP 18 Minutes 20/15 Cal Bike 9 Power Cleans 185/133 20/15 Cal Ski 7 Muscle Ups 400m Run 5 Rope Climbs 15′ Ashley Miersch on 20.3

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WOD 10/28/19
WOD 10/28/19

Back Squat: Add 10lb to original 1 RM (percentages based on 90%) 65% x 5 reps 75% x 5 reps 85% x 5 reps + + = amrap Then… EMOM 15 min 1st min Cyclist Squats single db ahap 2nd min Toes 2 Bar 3rd min 30 sec sprint Bike or Ski.

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Endurance WOD 10/27/19
Endurance WOD 10/27/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 15 Strict Pullups 30 Pushups 40 Thrusters 45/33 50 Situps 1000m Run or 60/45 Cal Bike or 50/40 Cal Ski *Must do 50 Burpees at some point during workout, cannot be broken up*

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WOD 10/26/19
WOD 10/26/19

WORKOUT 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift

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WOD 10/25/19
WOD 10/25/19

WWPF For Time: 63 Cal Bike (switch as needed) 50’/50′ Lunge Relay, 50’s/35’s 42 Planking Burpees 50’/50′ Lunge Relay   45 Cal Bike (switch as needed) 50’/50′ Lunge Relay 30 Planking Burpees 50’/50′ Lunge Relay   27 Cal Bike (switch as needed) 50’/50′ Lunge relay 18 Planking Burpees 50’/50′ Lunge Relay        

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WOD 10/24/19
WOD 10/24/19

Dead Lift: Week 3 % based on 90% of 1RM   1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95%   Then:   5 Rounds of:   30 Double Unders 15 KB Swings (2 Pood / 1.5 Pood) 9 HandStand Pushups   Post Loads and Times to ZEN and

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WOD 10/23/19
WOD 10/23/19

CrossFit Strongman 10 Min AMRAP Ladder (3/100m, 6/100m, 9/100m, 12/1oom…..) 3 Sandbag Ground 2 Shoulder, 100/75 100m Run 6 Sandbag Ground 2 Shoulder 100m Run 9 Sandbag Ground 2 Shoulder 100m Run 12 Sandbag Ground 2 Shoulder 100m Run *Continue this pattern until time runs out    Strength Balance 10 Min AMRAP 6 Strict Chin-ups,

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WOD 10/22/19
WOD 10/22/19

EMOM 7 Minutes- To be done as a complex 1 Snatch Pull 1 Snatch 1 Hang Snatch Then……. Nasty Isabel 150 Air Squats 21 Bar Muscle Ups 30 Snatches 135/93  

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WOD 10/21/19
WOD 10/21/19

Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then… AMRAP 12 min 9 Deadlifts 6 Hang Cleans 3 Jerks With Kettlebells 70’s or 53’s

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Endurance WOD 10/20/19
Endurance WOD 10/20/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2 Minutes at Each Station, no rest between Max Cal Row Max Cal Bike Max Cal Ski Burpees

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