Holiday Party 12/20 Boyertown 12/21 Exton *Click here for more details*
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Workout of the Day

CrossFit W.O.D

Burner
Metcon (Time)
RX
5 Rounds
5 SA KB split squat (36/53)*KB front racked on R arm w/ L foot forward
10 KB-facing Burpees
5 SA KB split squat (36/53)*KB front racked on L arm w/ R foot forward
15 KBS (36/53)
20 KB Anchored Sit ups
Metcon (Time)

MRX
5 Rounds
5 SA KB split squat (26/36)*KB front racked on R arm w/ L foot forward
10 KB-facing Burpees
5 SA KB split squat (26/36)*KB front racked on L arm w/ R foot forward
15 KBS (26/36)
20 KB Anchored Sit ups


ProvenFit W.O.D

PROVENFIT
Metcon (AMRAP - Reps)
12:00 MINUTES
3:00 Calorie Row
(1:30 Rest)
3:00 Calorie Bike
(1:30 Rest)
3:00 10m Sprints

(5:00 REST)

12:00 AMRAP
1-2-3-4-5-6-7-8-9...etc
-Deadlift (135/185)
-Box Jumps
-Toes-to-Bar (Toes-to-Post)

EndureFit W.O.D

No WOD available

BuildFit W.O.D

BuildFit
Metcon
A. Warm up
4:00 AMRAP
5 Landmine Front squats
5 LM 2 handed shoulder press
5 LM 2 handed bent over row

B. LM Split jerk
3eaE:90 x 4 sets

Rest 1:00 then,

C. E:90 x 3 sets
1. 5 LM SA Kneeling shoulder press (1111)
2. 6 LM SA bent over row (2111)

:90 rest then,

D. E2MOMx6:00
8ea LM 180 Twists
8 LM RDL*straddle BB (3111)

1:00 rest then,

E. EMOMx6:00
Even: 10 DB Lateral raise
Odd: 10 Banded OH tricep extensions

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