WOD – CrossFit Bensalem
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WOD

14
Dec

12.14.17

CrossFit Bensalem – CrossFit WOD Warm-up Squat Warm Up Weightlifting Back Squat (2×10 @ 75-85%, build up to this w/ 3-4 sets) Strength 5 Rounds...
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13
Dec

12.13.17

CrossFit Bensalem – CrossFit WOD Warm-up 4 Rounds 10 Bottoms up KB press 15 upright KB Row 10 DB Front raise 20 band pull aparts...
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12
Dec

12.12.17

CrossFit Bensalem – CrossFit WOD Warm-up 20/15 Cal Row x 4 Rest :45 Weightlifting 7×1 PC+ PP 7×1 Clean + Push Jerk Metcon Metcon (Time)...
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11
Dec

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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9
Dec

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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8
Dec

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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7
Dec

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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6
Dec

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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