Week In Review: 1.18-1.24 – CrossFit Bensalem
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Week In Review: 1.18-1.24

24
Jan

Week In Review: 1.18-1.24

Announcements

Don’t forget Game Night, every Friday from 6:30-8PM.

It’s 2 WODs all choosen from previous CrossFit Games, Regionals or the Open from the last several years. 

Hang around afterwards too for some drinks and games as well!

Also, yoga returns Thursday February 5th @ 7:30PM!!!

1.18.15

Open Gym

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1.19.15

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Monday night crew tackling Wilmot & Mike taking on Foundations WOD #2!

Warm Up

30 Burpee Jump Tucks

Strength

Clean

5 @ Bar

5 @ Lt. Weight

3 @ 80%

3 @ 85%

3 @ 90%

WOD

“Wilmot”

ColinWilmotHero_th

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

6 Rounds

50 Air Squats

25 Ring Dips

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1.20.15

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Tuesday’s 5:30 group prepping for Festivus!

Warm Up

Max Dead Hang

Strength

Bench Press

5 @ bar
5 @ Lt. Weight
5 @ 65%
5 @ 75%
5 @ 85%

WOD

Festivus WOD #3

5 Min AMRAP

5 Push Press (75/115)

15 Box Jumps (20)

1 Min Rest

1 Min Max Double Unders

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1.21.15

6AM crew warming up!

6AM crew warming up!

Warm Up 

Tabata Push Ups & Sit Ups

Alternating Each Round

Strength

Back Squat

5 @ Bar
5 @ Lt. Weight
3 @ 80%
3 @ 85%
3 @ 90%

WOD

10-9-8-7-6-5-4-3-2-1
Front Rack Walking Lunges (65/95)
1-2-3-4-5-6-7-8-9-10
Knees 2 Elbows

1.21.15 Result board

1.22.15

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7:30PM swingin’ away!

Warm Up

800m Run

Strength

Deadlift

1st 5 mins – 5 reps at 70%1RM
Next 4 mins – 3 reps at 80%
Next 3 mins – 1 rep at 90%

WOD

10 Min EMOM
13 Unbroken KB Swings (16/24kg)

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1.23.15

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Game Night getting underway!

Warm Up

3 Rounds

20 Flutter Kicks

10 Supermans

Strength

Snatch
5 @ Bar
5 @ light weight
3 @ 70%
3 @ 80%
3 @ 90%

WOD

50 Wall Balls (14/20)

50 Burpees

50 Wall Balls (14/20)

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Game Night WOD #1

7 min Max Burpees

Game Night WOD #2

12 min AMRAP

150 Wall Balls (14/20)

90 Double Unders

30 Muscle Ups

1.23.15 results board

1.23.15 results board

1.24.15

WOD

3 Rounds

20 Double Unders (60 Singles)

20 Windsheild Wipers

20 Back Extensions

20 Medball Twists (14/20)

20 Pump Sit Ups

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