WOD – CrossFit Bensalem
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WOD

8.15.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Skill 1. Hollow Hold Grab a plate and practice with hands utilized pressing lumbar into plate, 2×10...
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8.14.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 400m Farmer Carry (go as heavy as possible) Weightlifting Clean (1 Clean Pull + 1 Power...
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8.13.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 2 Rounds 15 Medball Cleans 15 Single Arm KB Swings (each arm) 50ft High Knees 50ft...
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8.10.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up OHS Prep Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#...
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8.9.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 2 Rounds 10 scap push ups 10 high plank to downward dog 20 forward and backward...
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8.8.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 10 min ROMWOD Skill Rotating Stations: 1) :30 Nose to Wall Hold 2) :30 Laying Face...
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8.7.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up PVC: 10 OH Shrugs 10 Behind the Neck Presses :30 OHS Hold (bottom) 8 OHS Barbell:...
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8.6.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 1 min at each station (w/ partner): A) Jump Rope – 1 partner jumps, the other...
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8.4.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Weightlifting In teams of 3: 20:00 mins to build heavy complex 3 PC 2 Hang PC 1...
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8.3.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 2 rounds 200m Run 7-10 Ring Rows 7-10 KB DLs 5 up-Downs -into- 2 Rounds 100m...
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