Siteplicity – Page 160 – CrossFit West Chester

WOD 10/17/16

October 16, 2016SiteplicityWOD0

Back Squat: 6 Rep max Then, 2 sets of 6 at 90% 15 min clock 3min AMRAP 30 Mountain Climbers 20 Double Unders 10 Burpees Rest 3 min 3 min AMRAP Rest 3 min 3 min AMRAP

9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian 4 Rounds 400m Row 20 Burpees 400mRun *Rest 3 Minutes between rounds* Barbells for Boobs is November 5th! Don’t forget!

WOD 10/15/16

October 14, 2016SiteplicityWOD0

Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 10’/9′ 200 Double Unders 400m Run with 45/25lb plate Lieutenant Andrew Nuttal

10/14/16

October 13, 2016SiteplicityWOD0

WWPF – 26 min AMRAP 60 Front Rack Lunges, 95/63 30 Toes 2 Bar (partner hangs from bar) 50 Alt Box Jumps, 24/20 40 Front Rack Lunges, 115/73 30 Toes 2 Bar 50 Alt Box Jumps 20 Front Rack Lunges, 135/83 30 Toes 2 Bar 50 Alt Box Jumps *W/Remaining time, Row for max calories...

WOD 10/13/16

October 12, 2016SiteplicityWOD0

Power Clean 3-3-3 Then 800 Meter Run and 21-15-9 Clean And jerk (135/93) Burpee over Bar Post Loads and Times to ZEN and Comments:

WOD 10/12/16

October 11, 2016SiteplicityWOD0

Jerk: 5-5-5 Weighted Ring Row: 5-5-5 Then… AMRAP 12 minutes 15 Deadlifts, 185/133 25 Situps 75 Double Unders Excited to deadlift!

WOD 10/11/16

October 10, 2016SiteplicityWOD0

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 7 OHS 155/103 CFWC Barbells for Boobs is November 5th!

WOD 10/10/16

October 9, 2016SiteplicityWOD0

Congratulations to MB and Steph V for a podium finish at Paul Bunyan CF Lumber Games! 6 RM back squat then 2X6 at 90% Then Alternating EMOM 12 Minutes Even 30 seconds of Pistols Odd wall climb into handstand hold for 30 sec

WOD 10/9/16

October 8, 2016SiteplicityWOD0

9am-11am- Open Gym (must be done by 11 am) 10 am- Olympic Lift Class 11 am- Endurance 200m Run 30 Double Unders 20 Wall Balls 400mRun 30 Double Unders 20 Wall Balls 800m Run 30 Double Unders 20 Wall Balls 1600m Run 30 Double Unders 20 Wall Balls Happy birthday to Grumpy Smurf!

WOD 10/8/16

October 7, 2016SiteplicityWOD0

Good luck to ALL our athletes competing at the Lumber Games! “Strongman Saturday” Log warm-up: we’ll briefly cover how to do partner work with the log, picking it up and shifting around the body. Tire flipping: 3 min max effort. Loaded walks: max weight for 10 meters with barbells or farmers walk.

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