WOD – CrossFit Bensalem
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WOD

12.11.17

CrossFit Bensalem – CrossFit WOD Warm-up 2 Rounds 25m Plank walk push ups (2 in either direction) 25 wall balls Strength Superset Ring Push ups...
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12.9.17

CrossFit Bensalem – CrossFit WOD Weightlifting Bench Press (5 sets of 8-10) Strength Super Set Bicep Curl (increasing weight) 4×10-12 Ring Row 4×10-12 Metcon Metcon...
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12.8.17

CrossFit Bensalem – CrossFit WOD Warm-up Mobility Weightlifting Snatch (15 min to find heavy rep) Metcon Loredo (Time) 6 Rounds for time of: 24 Squats...
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12.7.17

CrossFit Bensalem – CrossFit WOD Warm-up Mobility Metcon Metcon (Time) Running clock, partner workout: 60 Deadlifts (95/65) 30 Cal Row 60 Front Squats (95/65) 30...
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12.6.17

CrossFit Bensalem – CrossFit WOD Warm-up 3x 50m Farm Carry HEAVY 3x50m HS walk/ 3 Wall Walks Weightlifting Back Squat (20 Rep Max @ 70-75%...
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12.5.17

CrossFit Bensalem – CrossFit WOD Warm-up 4 Rounds: Banded tricep extension 25 Box dips with 5 count tempo 5-8 Close grip push up 10 Metcon...
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12.4.17

CrossFit Bensalem – CrossFit WOD Warm-up 4x400m Run, rest 1:00 between sets Weightlifting Clean Pull + Hang Clean + Jerk Work up to a heavy...
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7.5.17

CrossFit Bensalem – CrossFit WOD Warm-up 10 min mobility and stretch Metcon Metcon (Time) 24-18-12 pistol squats (weighted for RX +) 12-9-6 HSPU (paralette for...
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