WOD – CrossFit Bensalem
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WOD

18
Jul

7.18.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up Split work: Seated straddle Pike hold Standing straddle L sit hold – max 1:00 each hold...
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17
Jul

7.17.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 5:00 Bike/Row 0:00-4:00 Pace 4:00-5:00 Sprint Weightlifting Snatch (10 min EMOM – 3 each min) Increase...
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16
Jul

7.16.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up ROMWOD Style Warm Up Weightlifting Front Squat (8-6-4-4) build to heavy set of 4 Metcon Metcon...
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14
Jul

7.14.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) 30:00 Partner AMRAP 500m Row (partner holds HS or low...
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13
Jul

7.13.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 2 Rounds 20 Banded good mornings 10 banded reverse lunges (holding band at chest level both...
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12
Jul

7.12.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up 3:00 AMRAP KB snatches (alt) (use a slightly lighter weight and focus on form) Weightlifting Floor...
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11
Jul

7.11.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up ROMWOD style warm up Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14:00 3-6-9-12-15…. Burpee DB...
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10
Jul

7.10.18

CrossFit Bensalem – CrossFit WOD View Public Whiteboard Warm-up DB walking OH Press 15-12-9 (15 steps, Strict Press, 12, steps SP, 9) – 1 arm...
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