admin@crossfitwc.com – Page 165 – CrossFit West Chester

WOD 1/21/21

January 20, 2021[email protected]WOD0

10 Minutes to a Heavy Clean Then….. Jenny’s 40th Birthday WOD!! AMRAP 13 Minutes 1 Clean (Squat) 225/153 21 Burpees 81 Double Unders

WOD 1/20/21

January 19, 2021[email protected]WOD0

Bench Press: 3 x 8 Strict Pull-up: 3 x 5 Then… 18 min AMRAP – 12.2 Open WOD 15 Box Jump, 24/20 12 Push Press, 115/73 9 Toes 2 Bar

WOD 1/19/21

January 18, 2021[email protected]WOD0

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then….. 4 Rounds 100m Sandbag Bear Hug Carry (Scale with Plate Bear Hug) 5x Snatch Complex: 1 Snatch Grip Deadlift +1 Snatch+1 Hang Snatch+1 OHS 115/83

Front Squat (WK 1) 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x 15-20 @ 60% Then… TJ’s Birthday Bash WOD 15 Min AMRAP – (partition any way) 28 Muscle Up’s 28 SA OH Squat, right arm (50lb/35lb) 28 SA OH Squat, Left arm 28 Wall Climbs

WOD 1/17/21

January 16, 2021[email protected]WOD0

9am: Oly 10:15am: Enduro 4:30pm: Virtual Yoga 16 Min AMRAP – (Inside) 60 Double Unders 30 alt DB Snatch, 50/35 20 OH DB Lunges, 50/35 16 Min AMRAP – (Outside) Cash In: 1 mile Run AMRAP Rest of time: 100m SA OH Carry 100m SA Farmers Carry

WOD 1/16/21

January 15, 2021[email protected]WOD0

15 min to a Heavy Hang Power Clean Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 MU (ring or bar) – modify w/10 pull-ups/ 10 ring dips 10 Hang Power Cleans, 135/95

WOD 1/15/21

January 14, 2021[email protected]WOD0

3 Rounds – X-Fit Body Building 15 Sumo Deadlifts, KB/BB option 20 Cossack Squats, 70/53 30 SA Rows (10/arm), 70/53 4 Rounds- cardio curls 400m Run Bicep Curl 21’s *7 half reps (botttom to 90 degrees), 7 half reps (midway to top), 7 full reps 5 Rounds – Mid-Line Mania 20 Sit-ups 1 min plank

WOD 1/14/21

January 13, 2021[email protected]WOD0

Happy 34th Bday to Aaron Flythe! EMOM 10 Minutes 1 Clean + 1 Front Squat + 1 Jerk Then……. 2 Rounds 17 Squat Clean Thrusters 135/93 17 Burpees over Box 24/20 17 Cal Bike

WOD 1/13/21

January 12, 2021[email protected]WOD0

Bench Press: 10-10-10 Strict Pull-ups: 5-5-5 *add wt if needed Then… 20 min Cap 3 Rounds 30 Double Unders 20 KB Swings, 53/35 10 HSPU 2 Rounds 45 Double Unders 30 SA KB Swings 15 HSPU 1 Round 90 Double Unders 60 Russian KB Swings 30 Wt Push-ups, 45/25

WOD 1/12/21

January 11, 2021[email protected]WOD0

Power Snatch 2-2-2 Then…….. Open Workout 14.4 Remix 18 Minute Cap: 60 Cal Row or 800m Run 50 Toes to Bar 40 Med Ball Cleans 30 Power Snatch 115/83 20 Muscle Ups (any kind)

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