Fitness with Foose
Fitness with Foose

3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!

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WOD 8/16/19
WOD 8/16/19

WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183

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WOD 8/15/19
WOD 8/15/19

Front Squat 5-5-5   Then:   50 Double Unders 50 Situps 50 Wall Balls 35 Double Unders 35 Situps 35 Wall Balls 20 Double Unders 20 Situps 20 Wall Balls   Post Loads and Times to ZEN:  

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WOD 8/14/19
WOD 8/14/19

CrossFit Cardio- 10 Min Cap 42-30-18 Cal Ski Erg Target Burpee   CrossFit Upper-Body Building Ladder – 10 min cap Bent Over Row, 95/63 (1-2-3-4-5-6-7-8-9-10-11…..) Strict Dips:  (1-2-3-4-5-6-7-8-9-10-11…)   CrossFit Core 10 Min AMRAP 15  sec L-Sit 10 Stiff Arm Russian Twist (stay light) 5 Strict Toes 2 bar     HARSH ATTACKING THE L-SIT

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WOD 8/13/19
WOD 8/13/19

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games Champions

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WOD 8/12/19
WOD 8/12/19

Barbell Reverse Lunge 3×10 Increase weight or lunge off a plate to deficit. Then… 15 min AMRAP 15 call Row 10 Rower Pike-ups 5 DB Squat Cleans 50’s/35’s No kettlebells were hurt in the making of this cake.

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Endurance 8/11/19
Endurance 8/11/19

9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees 20 Ring Rows 20/15 Cal Bike 20/15 Cal Ski Erg 50 Double Unders  

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

Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2)   10/8 Cal Bike (PARTNER 1) 5 Front Squats

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WOD 8/8/19
WOD 8/8/19

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  

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WOD 8/7/19
WOD 8/7/19

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83 Standing Bicep Curl, 35/20   CrossFit Core 10 Min AMRAP- Complete as many rounds as possible in 10 minutes 60 Sec Front Plank, 45/25 40 Sec Handstand Hold 20 Sec

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WOD 8/6/19
WOD 8/6/19

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      

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