WOD 3/19/20
WOD 3/19/20

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50

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WOD 3/18/20
WOD 3/18/20

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause)

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WOD 3/16/20
WOD 3/16/20

Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m Run

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Endurance WOD 3/15/20
Endurance WOD 3/15/20

9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        

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WOD 3/14/20
WOD 3/14/20

AMRAP 10 Minutes 100m Sprint, 100m Jog (Row Option) Then….. AMRAP 16 Minutes 30 DB Snatch 50/35 200m DB Run 30 DB Step Up 50/35 Keep doing what you’re doing.  Wash hands as soon as you enter the gym, stay home if sick.  

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WOD 3/13/20
WOD 3/13/20

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            

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WOD 3/12/20
WOD 3/12/20

Power Snatch 3-3-3 Then 50 Double Unders 10 Power Snatch 5 Bar Muscle Ups 40 Double Unders 8 Power Snatch 4 Bar Muscle ups 30 Double Unders 6 Power Snatch 3 Bar Muscle Ups 20 Double Unders 4 Power Snatch 2 Bar Muscle Ups 10 Double Unders 2 Power Snatch 1 Bar Muscle Up Snatch

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Fit4All 3/12/20 8:30am
Fit4All 3/12/20 8:30am

In Any Order: Once you start a movement, it must be done until completion 1 Mile Run or 2000m Row 100 Wall Balls 100 KB Swings 300 Double Unders 50 Burpees   Remember to use our Fit Wipes and wipe everything you touch  when you are done working out.   Help stop the spread of COVID-19

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WOD 3/11/20
WOD 3/11/20

Complete the following in any order   10 Min AMRAP 30 Alt SA Russian Swings, 70/53 20/15 Cal Bike 10 Toes 2 Bar   ——-Rest 2 Min———   10 Min AMRAP 2 Rope Climbs 6 SandBag Ground 2 over the shoulder, 100/75 8 Burpees over Sandbag   ——-Rest 2 Min———-   10 Min AMRAP 3

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Fit4All 3/11/20 6pm
Fit4All 3/11/20 6pm

1000m Row or 800m Run 50-40-30-20-10 Double or Single Unders Situps 1000m Row or 800m Run 10-20-30-40-50 Double or Single Unders Sit Ups  

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WOD 3/10/20
WOD 3/10/20

Jerk 1-1-1 Then….. AMRAP 18 Minutes 10 Wall Climbs 10/8 Cal Ski Erg 15 HSPU 10/8 Cal Ski Erg 20 Dips 10/8 Cal Ski Erg 25 Push Ups 10/8 Cal Ski Erg *Can row if no ski erg available*

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