WOD 5/22/20

Lateral / frontal raise : 3×10-15 Single Leg RDL : 3×10-15 Then…   13 min amrap 15 Hand release push-up 25 SA deadlifts , r 25 SA deadlifts , L 15 Goblet squats   —————————- No equipment WOD 13 min AMRAP 15 HR Pushups 25 mountain climbers 25 air squats 15 v-ups  

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Virtual and no equipment WOD 5/21/20
Virtual and no equipment WOD 5/21/20

Quarantine Filthy Fifty 50 Weighted Box Step Ups 50 Renegade Rows 50 DB Snatch 50 Weighted Lunges 50 Toes to Bell 50 DB Push Press per arm 50 Supermen 50 Medball Cleans 50 Sit Ups 50 Burpees No Equipment WOD: 10 Rounds 300m Run (90 seconds) 25 Cyclist Squats 15 V Ups 10 Chair Dips

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WOD 5/20/20
WOD 5/20/20

15 minute cap 1a. Cossacks Squat: 3 x 10-15 1b. Single Arm Floor Press: 3 x 10-15 1c. Bicep Curl: 3 x 10-15   Then… For Time 125 Double Unders 10 Kb Swings 100 Double Unders 20 Kb Swings 75 Double Unders 30 Kb Swings 50 Double Unders 40 Kb Swings 25 Double Unders 50

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Virtual and no equipment WOD 5/19/20
Virtual and no equipment WOD 5/19/20

a. Lying DB Lat Pullover 3×10-15 b. Straight Leg Deadlift 3×10-15 Then……. AMRAP 15 Minutes 15 Toes to Bell 15 DB Hang Squat Clean 15 Windshield Wipers 15 DB OH Backward Lunge No Equipment WOD: a. Max Hold Side Plank 3 sets b. Straight Leg Deadlift with household item (bookbag, grocery bag, gallon of water)

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WOD 5/18/20
WOD 5/18/20

Renegade Row: 3 x 10 L-Sit: 3 x Max   then…   30 box jumps 20 SA devils press 10 strict HSPU   25 box jumps 16 SA devils press 8 strict HSPU   20 box jumps 12 SA devils press 6 Strict HSPU   15 box Jumps 8 SA devils press 4 strict HSPU

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Endurance WOD 5/17/20
Endurance WOD 5/17/20

8 am Yoga with Brantlee Endurance WOD: Endurance WOD: In Any Order: Once you start a movement, you must finish it before moving on Run 1 Mile (Run or fast walk 8-10 minutes) 300 Double Unders or Mountain Climbers or Line Hops 200 Jumping Jacks 150 Situps 100 Jumping Lunges 75 Pushups  

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Virtual and No Equipment WODs 5/16/20
Virtual and No Equipment WODs 5/16/20

3 Rounds 1 Min HS Hold 2 Min Weighted Wall Sit Then…… Kalsu 100 Alt S.A. Thrusters for Time *Every minute, including to start, perform 5 Burpees* No Equipment WOD: 3 Rounds 1 Min HS Hold 2 Min Weighted Wall Sit Then……. Reverse Kalsu: 100 Burpees for Time *Every minute, including to start, perform 10

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Virtual + No Equipment WOD 5/15/20
Virtual + No Equipment WOD 5/15/20

Stiff Leg Deadlift:  3 x 10-15 Bent over Row: 3 x 10-15   Then….   4 rounds 1 min rounds for max reps SDHP Alt leg v-ups Goblet squat DU ———————————————————— No Equipment WOD 5 rounds 1 min each round shuttle Run (pick a distance around 10m) mountain climbers v-ups squats 1 min rest  

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Virtual and no equipment WOD 5/14/20
Virtual and no equipment WOD 5/14/20

Crossfit Arm Day 100 Bicep Curls 50 Arnold Presses per arm Then…… AMRAP 15 Minutes 21 Chair Dips 15 DB Push Press per arm 9 Plyo Pushups (sub with regular pushups) No Equipment Workout Crossfit Arm Day: 100 Bicep Curls (use cans, bag of groceries, any object) Then…. AMRAP 15 Minutes 21 Chair Dips 15

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Virtual + No Equipment WOD 5/13/20

Bulgarian Split Squat: 3 x 10-15 Side Plank Holds: 3 x max per side   Then…     Bixler’s Birthday WOD   2 Rounds 48 weighted Lunges 48 Situps   2 Rounds 48 Box Jumps or Tuck 48 Russian Twists   No Equipement WOD 2 Rounds 48 Lunges 48 Situps   2 Rounds 48 Tuck

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Virtual and No Equipment WOD 5/11/20
Virtual and No Equipment WOD 5/11/20

1A. Skull Crushers: 3×10-15 1B SA Floor Press: 3×10-15 Then….   For Time: 60 SA Swings 50 alt pistols 40 floor press   50 SA swings 40 pistols 30 push-ups   40 SA swings 30 pistols 20 HSPU   ——————————————— No Equipment WOD 3 rounds 60 air squats 50 sit-ups 40 pushups

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