WOD – CrossFit Bensalem
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WOD

12.11.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 3 Rounds 10 Banded Squats (band or hip circle above knees) :30 Goblet Squat Hold 5...
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12.7.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 3 Rounds 1:00 Bike/Row/Run/Jump Rope 15 PVC Passes> :30 Bar Hang > 15 Kip Swings :30...
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12.6.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up AMRAP x 9 Minutes 10 Single Leg RDL’s w/ light DB each leg 10 Alt. Step-ups...
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12.5.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 4 Rounds on the 2:00… 1:00 Shuttle Run (short distance 20m) 4 Up-Downs 4 Push-ups 4...
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12.4.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 3 Rounds 10 Groiners :30 Wall Sit 1:00 Bike/Row at East Effort Weightlifting Hang Clean (15:00...
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12.3.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 8 min AMRAP 30 Singles 5 Burpees to tall Jump 5 Scap Pull Ups -shake out...
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11.30.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 6:00 AMRAP 30 Single Unders 10 Alt. DB Renegade Rows 5 Devil’s Press Strength 4 SETS...
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