Virtual & No Equipment WOD 4/6/20 (New 6AM Class!)
Virtual & No Equipment WOD 4/6/20 (New 6AM Class!)

For Time: 25 Burpee Box Jump or Burpee Tuck Jump 50 Alt Weighted Step-ups or Lunges, 50/35 or anything close to that   20 Burpee Box Jumps, or Burpee Tuck Jumps 40 Alt Weighted Step-ups or Lunges   15 Burpee Box Jumps or Burpee Tuck Jumps 30 Alt Weighted Step-ups or Lunges   10 Burpee

LEARN MORE
At home endurance WOD Sunday 4/5/20

Virtual Yoga at 8am today! Link is under ‘News’ on our site Endurance WOD: 50 Burpees 1000m Run ( 5 minutes) If you can’t run, walk briskly! 75 Air Squats 800m Run (4 minutes) 100 Double Unders or Mountain Climbers or line jumps 600m Run (3 minutes) 75 Air Squats 400m Run (2 Minutes) 50

LEARN MORE
Saturday 4/4/20 Virtual and No Equipment Workouts
Saturday 4/4/20 Virtual and No Equipment Workouts

9 am Virtual WOD: Class Link https://us04web.zoom.us/j/ 712557348?pwd= V0FTQnBBK1F5MU9jWVRqWk94bWlFdz 09 Meeting ID: 712 557 348 Password: 078645 Arnie-Crossfit HQ Hero WOD 21 Turkish get-ups, Right arm 70/53 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left arm Los Angeles County Fire Fighter Specialist Arnaldo “Arnie”

LEARN MORE
Virtual and No Equipment WOD 4/3/20
Virtual and No Equipment WOD 4/3/20

Virtual WOD (7am-Noon-4pm)   Complete the following for total Reps 3 min max DB SA Thrusters 3 min max DB SA Renegade Rows 3 min max Wall Sit   1 min rest   2 min max DB Thruster 2 min max DB SA Renegade Rows 2 min max Hollow body Hold   1 min rest

LEARN MORE
Virtual and No Equipment WOD 4/2/20, Kid’s Class at 11am
Virtual and No Equipment WOD 4/2/20, Kid’s Class at 11am

Kid’s Class 11am  https://us04web.zoom.us/j/946855105?pwd=ZEpEbmU5dW90N3J4RStvMnNpSDdTUT09 Meeting ID: 946 855 105 Password: 717396 7am, 12 and 4pm Virtual Classes: Same Workout for at home, no equipment WOD AMRAP 25 Minutes 7 Burpees 15 Chair Dips 20 Single Leg V Ups 30 Lunges *Every 3 Minutes 1 Minute Front Plank

LEARN MORE
Virtual and No Equipment WODs 4/1/20
Virtual and No Equipment WODs 4/1/20

Virtual WOD (7am – Noon- 4pm)  10-9-8-7-6-5-4-3-2-1 Med Ball Clean, 20/14  (other options:  Plate Cleans, DB/KB Cleans, sandbag cleans) SA Floor Press, Right SA Floor Press, Left   Then, immediately into:    1-2-3-4-5-6-7-8-9-10 Med Ball Cleans (other options: Plate cleans, DB/KB cleans, sandbag cleans) SA HighPulls, Right SA HighPulls, Left   Body Weight / NO

LEARN MORE
Virtual and No Equipment WODs 3/31/20- New kids class at 11am!
Virtual and No Equipment WODs 3/31/20- New kids class at 11am!

11 am Kids Class: https://us04web.zoom.us/j/946855105?pwd=ZEpEbmU5dW90N3J4RStvMnNpSDdTUT09 Meeting ID: 946 855 105 Password: 717396 7am, 12 Noon and 4pm Virtual WOD 5 Rounds 3 Minute AMRAP 10 DB Sumo Deadlifts (not high pull) 10 SA Hang Snatch, RT 10 Hang Snatch, LT 10 Burpees over Dumbbell *2 minute rest between rounds* At Home, No Equipment Workout: 5 Rounds

LEARN MORE
WOD 3/30/20 Virtual / Body Weight
WOD 3/30/20 Virtual / Body Weight

Virtual  (7am, 12noon, 4pm) AMRAP 16 MIN (turkish getup ladder) 2 Alt Turkish Getup, (53/35 kB or 50/35Db or any available weight) 15  Goblet Squats 30 Double Unders   4 Alt Turkish Getups 15 Gob Squats 30 Double Unders   6 Alt Turkish Getups 15 Gob Squats 30 Double Unders   *Continue increasing by 2

LEARN MORE
Endurance WOD 3/28/20, Virtual Yoga at 10am, P3 Meal Pick up 8-9am
Endurance WOD 3/28/20, Virtual Yoga at 10am, P3 Meal Pick up 8-9am

Virtual Yoga at 10am.  https://us04web.zoom.us/j/824092067?pwd=QS95cEszV05aSm9rUUZlbHQyZ2hZUT09 Meeting ID: 824 092 067 Password: 865406 At Home, Rainy Day Endurance WOD: No Virtual Class AMRAP 12 Minutes 5 Pushups 10 Sit Ups 15 Air Squats As Many Burpees as Possible in 7 Minutes EOMOM 12 Minutes Odd Minutes: Wall Sit Hold Even Minutes: Plank Hold

LEARN MORE
Virtual and No Equipment At Home WOD 3/28/20
Virtual and No Equipment At Home WOD 3/28/20

9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15Minutes 50 High Knees or 50 Mountain Climbers

LEARN MORE
Virtual Class and No Equipment WOD 3/26/20
Virtual Class and No Equipment WOD 3/26/20

Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front Squats 40 SA Alt DB Thrusters (Switch at the top) No Equipment WOD AMRAP 14 Minutes 200m Run (45 seconds if no way to measure) 15 Plyometic (explosive) pushups 20

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