admin@crossfitwc.com – Page 143 – CrossFit West Chester

WOD 2/3/83

February 2, 2021[email protected]WOD0

Bench Press: 3 x 6 (increase weight from last week) Then… “WiserFitness“ For Time: 38 Birthday Deadlifts, bodyweight 38 Birthday Sandbag Lunges (bear hug), 100/75 38 Birthday Weighted Push-ups, 45/25 38 Birthday Hang Cleans (anyway), Bodyweight 38 Birthday Sandbag Step-ups, 100/75 (box above knee ht) 38 Birthday HSPU (super RX = Strict)

WOD 2/2/21

February 1, 2021[email protected]WOD0

Front Squat Every 2 Minutes: 2×6@80% 2×4@85% 2×2@ 90% 1x Burnout Set of 15+ @70% Then….. AMRAP 12 Minutes 2 Muscle Ups 4 KB Snatch 70/53 6 Burpees Over KB

WOD 2/1/21- no morning classes

January 31, 2021[email protected]WOD0

(Squat program will continue Tuesday) For Time: 3 Rounds 10 Power Cleans, 115/73 20 Toes 2 Bar 30 Double Unders 2 Rounds 15 Shoulder 2 OH, 115/73 30 Russian Twists 45 Double Unders 1 Round 30 Clean & Jerks, 115/73 60 Sit-ups 90 Double Unders

WOD 1/31/21

January 30, 2021[email protected]WOD0

9am: Oly 10:15am: Endurance 4:30pm: Virtual yoga Endurance: 12 Min AMRAP 12 Burpee onto Plate 12 Jumping Squats, 45/25 (Plate) 12 KB Swings, 70/53 12 Min LADDER (3-6-9-12-15-18….) Cal Row or Bike Pull-ups/Ring Rows 12 min AMRAP CASH IN: 1 mile Run Farmers Carry for distance OR Max Wall Climbs

WOD 1/30/21

January 29, 2021[email protected]WOD0

Deadlift 2-2-2 Then….. 21-15-9-6-3 Deadlift 185/133 Calorie Row Strict Pullup Dip

WOD 1/29/21

January 28, 2021[email protected]WOD0

For Time: 50 Lunges, 65/33 40 Box Step-overs, 50/35 30 DB Deadlifts, 50’s/35’s 40 Lunges, 95/63 30 Box Step-overs, 50’s/35’s 30 DB Hang Cleans, 50’s/35’s 30 Lunges, 115/83 20 Box Step-overs, 100/75 (sandbag) 30 Front Squats, 100/75 (sandbag) CASH OUT MIDLINE MANIA 10-9-8-7-6-5-4-3-2-1 Russian Twist Side Plank Raises, Right Side Plank Raises, Left

WOD 1/28/21

January 27, 2021[email protected]WOD0

10 Minutes to a Heavy Snatch Then…. Happy Birthday Kristin Jones!! In Any Order: 3 x 500m Ski Sprints, 90 seconds to 2 minute rests between AND……… Isabel 30 Power Snatches for Time 135/93

WOD 1/27/21

January 26, 2021[email protected]WOD0

Bench Press (Wk 4): 8-8-8 Strict Pull-up: 3-3-3 (add weight if needed) Then… “Push-up Annie” 50 Double Unders 50 Situps 20 Push-ups 40 Double Unders 40 Sit-ups 20 Push-ups 30 Double Unders 30 Sit-ups 20 Push-ups 20 Double Unders 20 Sit-ups 20 Push-ups 10 Double Unders 10 Situps 20 Push-ups

WOD 1/26/21

January 25, 2021[email protected]WOD0

1 Clean + 1 Hang Clean + 1 Jerk Then…… Crossfit Open WOD 11.5 Remix AMRAP 20 Minutes 5 Power Cleans 145/103 10 HSPU 15 Wall Balls

WOD 1/25/21

January 24, 2021[email protected]WOD0

Front Squats: (Wk2) 1 x 10 @ 70% 1 x 8 @ 75% 1 x 6 @ 80% 1 x Max Reps @ 65% Then… 3 Min AMRAP 20 Burpees *Max C2B Pull-ups 2 min Break 3 Min AMRAP 20 C2B Pull-ups *Max Target Burpees 2 Min Break 3 Min AMRAP Max Burpee BMU

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