Competition/Skill WOD Week 9
TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice,... Read More
Competition/Skill WOD Week 8
TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes... Read More
Competition/Skill WOD Week 7
TWOW: 1 Mile Time Trial (as fast as possible) 10 minute rest, then 10x100m Striders (long stride, about 60% speed) 100m walk back recovery Skill... Read More
Competition/Skill WOD Week 6
TWOW: 5x Split 300s(200m Sprint, 100m jog, 100m sprint) 200m walk recoveries Skill WOW: 10 Minutes HS Walk Practice 3x45sec Perfect Hollow Body postition Handstand... Read More
Competition/Skill WOD Week 5
TWOW 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW 10 Minutes Handstand Walk Practice Tabata Toes to Bar Tabata... Read More
Competition/Skill WOD Week 4
TWOW: 4 Rounds 400m Run/200m Farmer carry 53s/35s no rest between rounds Skill WOW 10 Minutes HS walk practice Tabata Toes to Bar x 8... Read More
Competition/Skill WOD Week 3
TWOW- 200m run, 200m jog X8 intervals-Run at 80%, jog at 50% Skill WOD 10 Minutes Handstand Walk Practice EMOM 5 Minutes 5/4 Ring Muscle... Read More
Competition/Skill WOD Week 2
TWOW-Track Workout of the Week-To be done on rest day as active rest 6x400m Run with 200m Walk recovery at RPE 8 or 80% Skill... Read More
Competition/Skill WOD Week 1
TWOW-Track workout of week-To be done on rest day as active rest 800m, 600m, 400m, 200m Rest 1:1 *Done at 7 RPE or 70% Followed... Read More
Coming Soon
Competition and Skill Training WODs CrossFit West Chester will now be offering Extra WODs throughout the week. These will be tailored to athletes... Read More