WOD – Page 230 – CrossFit West Chester

WOD 7/16/18

July 15, 2018SiteplicityWOD0

Back squat 8RM then 2×8 @85-90% Then… 7-7-7 Thrusters 95/63 Pull-ups 2 min rest 5-5-5 Thrusters Pull-ups 1 min rest 3-3-3 Thrusters Pull-ups

9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*

WOD 7/14/18

July 13, 2018SiteplicityWOD0

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell

WOD 7/13/18

July 12, 2018SiteplicityWOD0

WWPF FOR TIME 40 Toes 2 Bar – Partner Hangs 400m Farmers Carry (Each partner holds 1 KB), 70/53 (around building loop) 40 Planking Burpees 30 Synchronized T2B 300m Farmers Carry (around building / inside parking lot) 30 Synchronized Target Burpees 20 T2B – Partner Hangs 200m Farmers Carry 20 Planking Burpees...

WOD 7/12/18

July 11, 2018SiteplicityWOD0

Deadlift 7×1 Then: 5 rounds: 10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35 Post Loads to ZEN and Comments:

WOD 7/11/18

July 10, 2018SiteplicityWOD0

Bench Press: 8 RM 2 x 8 @ 80-85% Then… For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral Hurdle Jump, 24/20

WOD 7/10/18

July 9, 2018SiteplicityWOD0

15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar Mid Atlantic Athlete Ben Smith at the Crossfit Games

WOD 7/9/18

July 8, 2018SiteplicityWOD0

8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min 3o sec of Strict Hand Stand Push-ups 3rd min 30 sec of Jump Split Squats Count your total reps for a score.

WOD 7/8/18

July 7, 2018SiteplicityWOD0

9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug) 10am- Endurance Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC

WOD 7/7/18

July 6, 2018SiteplicityWOD0

Bench Press: 10rm 2 x 10 @ 80% Then… For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU 25 kB Snatches 10 Toes 2 Bar 30 DU 20 kB Snatches 15 Toes 2 Bar 20 DU 15 kB Snatches 20 Toes 2 Bar 10 DU 10 kB Snatches...

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