Endurance WOD 4/12/20
Endurance WOD 4/12/20

8 am Virtual Yoga Endurance WOD: Run a 5k in honor of Elizabeth Ciunci *if you cannot run, get out and walk, and think of Elizabeth and the Ciunci family* This Saturday was to be the 20th Annual Elizabeth Ciunci Butterfly Run. Every year since we first met Mike, we have, as a gym, participated

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WOD 4/11/20
WOD 4/11/20

Single Leg RDL : 3 x 10-15 Max L-Sit : 3 x Max   then….   Complete all 4 Rounds of  :40 sec work / :20 rest for each movement. SDHP Russian Twist HR Push-up Air Squat   ———————————————— No Equipment WOD Complete all 4 Rounds of  :40 sec work / :20 rest for each

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Virtual + No Equipment WOD 4/9/20
Virtual + No Equipment WOD 4/9/20

Taters 10th Birthday Bonanza  10 min amrap 10 OH lunges, right arm (50/35) 10 Bicep curls (50/35) – use both arms to hold 10 OH lunges , left arm 10 Tri ext (50/35) – use both arms to hold   ——-2 min rest ——— 10 min amrap  10 wood Choppers, right side 10 weighted side

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Virtual + No Equipment WOD 4/8/20
Virtual + No Equipment WOD 4/8/20

2 Rounds  1 min SA Bent Over Row, R arm 1 min SA Bent Over Row, L Arm 2 min Cyclist Squats ——–1 min rest———- 1 min SA High Pulls, R arm 1 min SA High Pulls, L arm 2 min Cossacks Squats ——-1 min rest———— 1 min SA Cleans, R arm 1 min SA

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Virtual and No Equipment At Home Workouts
Virtual and No Equipment At Home Workouts

New Today: 6am and 1pm virtual weightlifting classes, and 6pm Crossfit class, Meditation with Brantlee at 7:30pm Virtual Crossfit Workout: Virtual JT 21-15-9 Handstand Pushup Chair Dip Pushup *Every 3 Minutes perform 1 minute of Mountain Climbers* At Home, no equipment workout: Same!

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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

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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

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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”

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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

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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

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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

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