WOD 9/12/19
WOD 9/12/19

Press 5-5-5   Then:   5 Rounds of:   10 DB Push Press (50/35) 10 Med Ball Cleans (20/14) 10 Burpee Over Ball   Post Loads and Times to ZEN and Comments:  

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WOD 9/11/19
WOD 9/11/19

10 Min AMRAP- “9/11 CardioYolo” 200m SandBag Run, 100/75 1 Legless Rope Climb   10 Min AMRAP- “9/11 StrengthNastics” 9 Clean & Jeks, 155/113 11 Box Jumps, 30/24   10 Min AMRAP – “9/11 Midline Mania” 125 Sit-ups (deaths at Pentagon) 77 Toes Through Rings (Flight 77),  *Complete the sit-ups and Toes Through Rings in any order

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WOD 9/10/19
WOD 9/10/19

EMOM 7 Minutes 3 Hang Snatch Then….. 200′ DB OH Lunge (switch arms every 100′) 50/35 15/10 Cal Bike or Ski Erg 50 DB Snatch 15/10 Cal Bike or Ski Erg 30 HSPU 15/10 Cal Bike or Ski Erg 15 Burpee Muscle Ups or 20 Burpee Pullups 15/10 Cal Ski Erg 200′ DB OH Lunge

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Competition/Skill WOD Week 14
Competition/Skill WOD Week 14

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -30X Handstand walk step ups onto 45lb plates, against

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Endurance WOD 9/8/19
Endurance WOD 9/8/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 12 Minute AMRAPs, no rest between AMRAP 12 Minutes 400m Run 15 Toes to Bar 30 Jumping Squats AMRAP 12 Minutes 20/15 Cal Row 15/12 Cal Bike 10 Cal Ski AMRAP 12 Minutes 5 Strict Pullup

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WOD 9/7/19

“We sought to build a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well” – Greg Glassman 8am Crossfit 9am Crossfit 10am Legends

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WOD 9/6/19
WOD 9/6/19

WWPF – for time   30 Synchronized Back Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack, 100/70) 30 Muscle Ups (mix anyway/1 person works @time)   20 Synchronized Front Squats, 135/93 400m/400m Row Relay (partner holds sandbag front rack) 20 Muscle Ups (mix anyway)   10 Synchronized OHS Squats, 135/93 400m/400m Row Relay (partner holds

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WOD 9/5/19
WOD 9/5/19

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or get as far as possible.   6 Deadlifts 225/153 6 Burpee Box Jumps   9 Deadlifts 9 Burpee Box Jumps   12 Dead Lifts 12 Burpee Box Jumps   15

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WOD 9/4/19
WOD 9/4/19

“Cardio Junkie” – 1o min amrap  100m Med Ball Run, 20/14 *Increase DU by 10 reps every round EX: (100m Run/10 DU) (100m Run/20 DU) (100m Run/30 DU)   “Arms of Steel” – Complete Reps 10-9-8-7-6-5-4-3-2-1 Strict Chin-ups Dumbbell Skull Crushers (Use Floor, box or bench)    “Crossfit Skillz WOD” – 10 min amrap Max

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Competition/Skill WOD Week 13
Competition/Skill WOD Week 13

TWOW: 3 x 400m Runs RPE 8 with 2 minute rest 5 x 100m Sprints all out, walk back recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every

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WOD 9/3/19
WOD 9/3/19

Backward Lunge 3 x 6 per leg Then….. Vicki’s 61st Birthday WOD!!! To be completed any way, straight through, or can be broken up into rounds: 61 Cal Row, Bike or Ski 61 Thrusters 95/63 61 Burpees Happy birthday to our favorite canine trainer, search and rescue team member, and awesome person, Vicki!!  

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