WOD – Page 314 – CrossFit West Chester

Endurance 4/3/16

April 2, 2016SiteplicityWOD0

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 3 Rounds 800m Run 15 Deadlifts 185/133 25 Ring Pushups *Must row 1000m at some point during workout* Morgan and Meredith at the New Year Novice competition

WOD 4/2/16

April 1, 2016SiteplicityWOD0

Overhead Squat: 2-2-2 Then… AMRAP 15 Minutes 5 SDHP, 95/63 10 OHS, 95/63 15 Pullups

WOD 4/1/16

March 31, 2016SiteplicityWOD0

Split Jerk: 2-2-2 Then… “Wacky Wiser Partner Friday” 30 Ground 2 Overhead, 185/123 (mix anyway) 30 Synchronized T2B 20 Ground 2 OH (mix anyway) 30 Alternating box jumps, 30/24 10 Ground 2 OH (mix anyway) 30 Synchronized target Burpees

WOD 3/31/16

March 30, 2016SiteplicityWOD0

Back Squat 5×2 Then 3 Rounds of: 400 Meter Run 21 Kettle Bell Swings (1.5pood/1pood) 12 HandStand Pushups Post Loads and Times to ZEN and Comments

WOD 3/30/16

March 29, 2016SiteplicityWOD0

Bench Press: Establish a 1RM Then… 200m Run 40 Wall Balls, 20/14 9 Ring Muscle ups 200m Run 30 Wall Ball Shots 7 Ring Muscles ups 200m Run 20 Wall Ball Shots 5 Ring Muscle Ups

WOD 3/29/16

March 28, 2016SiteplicityWOD0

Hang Clean (full squat) 2-2-2 Then….. Hang Clean Annie 50 Double Unders 50 Situps 5 Hang Cleans(Squat) 215/153 40 Double Unders 40 Sit Ups 4 Hang Cleans (Squat) 30 Double Unders 30 Sit Ups 3 Hang Cleans (Squat) 20 Double Unders 20 Sit Ups 2 Hang Cleans (Squat) 10 Double Unders 10 Sit Ups 1...

WOD 3/28/16

March 27, 2016SiteplicityWOD0

Squad deep at the Butterfly Run! Hang Squat Snatch 2-2-2 Then 10 min AMRAP 8 pistols 6 Strict Pull-ups 4 Hang Snatch 165/103

Endurance WOD 3/27/16

March 26, 2016SiteplicityWOD0

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Brian 1600m Run 100 Double Unders 200m Farmer Carry 800m Run 80 Double Unders 200m Farmer Carry 400m Run 60 Double Unders 200m Farmer Carry 200m Run 40 Double Unders 200m Farmer Carry

WOD 3/26/16

March 25, 2016SiteplicityWOD0

8 am- Class 9 am- Class 10 am-12:30pm Open Gym 16.5 21-18-15-12-9-6-3 Thruster 95/63 Burpee *Scaled and Masters 55+ 65/45 *Scaled Masters 45/35 *Teen 65/45

WOD 3/25/16

March 24, 2016SiteplicityWOD0

EMOM 5 minutes 20 Double Unders + 3 deadlifts Then… 2014 Team Regionals Event 500m Row / 125 Du (switch) 50 Deadlifts, 275/185, (Partner holds deadlift & alt every 5 deadlifts) 50 Toes 2 Bar, (Partner hangs from bar & must alt every 5 reps) 16.5 is……. A REPEAT!

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