WOD – Page 233 – CrossFit West Chester

WOD 6/16/18

June 15, 2018SiteplicityWOD0

SWOLE Saturday With a Running Clock in 24 minutes Tabata Russian Swings 70/53 Tabata Goblet Squats (same KB) Tabata Bent over Barbell Row 135/93 Tabata Floor Press (same barbell wt) Tabata Wind Shield Wipers 1 minute Rest between each Tabata

WOD 6/15/18

June 14, 2018SiteplicityWOD0

WWPF 100 DU (50/50 relay) 50 HSPU (partner holds HS) 40 T2B (Partner Hangs) 30 S2OH, 155/103 (Partner Holds Front Rack) 800m Run (400m/400m Relay) 30 S2OH (Partner holds front Rack) 40 T2B (Partner hangs) 50 HSPU (Partner Holds HS) 100 DU (50/50 relay) ...

WOD 6/14/18

June 13, 2018SiteplicityWOD0

Back Squat 2-2-2 3 Rounds of: 10 Chest To Bar Pullups 15 Power Cleans 135/93 25 Wall Balls Post Loads and Times to ZEN and Comments:

WOD 6/13/18

June 12, 2018SiteplicityWOD0

15 Minutes TEST 1Rep Max Strict Press Then… 21-15-9 Deadlift, 225/153 Box Jump, 24/20 *50 Double Unders after each round

WOD 6/12/18

June 11, 2018SiteplicityWOD0

15 Minutes to a heavy snatch Then…. AMRAP 16 Minutes 10 Ring Muscle Ups 300m Run 20 Snatches 115/83 300m Run 30 Barbell Front Rack Lunges 115/83 300m Run

WOD 6/11/18

June 10, 2018SiteplicityWOD0

Front Squats 3 sets 2 reps, 3 sec pause each rep! 21 -15 – 9 DB Squat Clean Thruster 50’s/35’s DB Deadlift Med Ball Slam 20/14

Endurance WOD 6/10/18

June 9, 2018SiteplicityWOD0

9am- Olympic Lifting 10 am- Endurance 9am-11am- Open Gym Endurance 30 Minute Running Clock 0:00-8:00 EMOM 100m Sprints 10:00-18:00 AMRAP 8 Minutes 200m Run 50 Double Unders 25 Situps 10 Box Jumps 30/24 20:00-30:00 1 Mile Run Max Burpees with Remaining Time

WOD 6/9/18

June 8, 2018SiteplicityWOD0

7 Min EMOM 1 Snatch +1 Hang Snatch + 1 OHS Then.. 1 Round For Time 400 Run 30 Wall Ball Shots, 20/14 21 Snatches, 95/63 20 Wall Balls 15 Snatches 10 Wall balls 9 Snatches 400m Run

WOD 6/8/18

June 7, 2018SiteplicityWOD0

WWPF For Time (40 min cap) 400m Firemans Carry, (Switch every 50m) 50 Pull-ups (partner hangs) 10 Rope Climbs (alt) 50 Planking Burpees (mix anyway) 400m Firemans Carry, (Switch every 50m) 25 Synchronized STRICT Pull-ups 10 Rope Climbs, (alt) 25 Synchronized Target Burpees 400m Firemans Carry, (Switch every 50m)...

WOD 6/7/18

June 6, 2018SiteplicityWOD0

Dead Lift 3-3-3 Then: 6 Rounds of: 10 Hang Power Clean 95/63 10 Front Squats 95/63 10 Sumo Deadlift High Pulls 95/63 100 meter run Post Loads and Times to ZEN and Comments:

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