19 Hagerty Blvd. Unit 7
West Chester, PA

September 07, 2011




**Come in at regularly scheduled class time and do the "bonus WOD" or mess around with the stength and get strong!**


7 Rounds of:

7 KB Swings…97/70 pounds

7 Burpees

7 Box Jumps…24/20" box

1min Rest

For Time


Fight Gone Bad fund raiser coming September 17th to CrossFit Explode

Post time and load to comments

Strength: Deadlift

1st set 75% of training max x 5reps

2nd set 85% of training max x 3reps

3rd set 95% of training max x 1 or more reps

Auxiliary: Box Squat 3×10 reps at 60% training max

About the Author
  1. Jeff Hansen Reply


  2. Bethanne Reply

    95#, 105#, 115# for deadlift
    6:55 for WOD; 18″ box; 36/26lb kbs
    Fast paced and fun workout!

  3. Jonathan Reply

    3:43 Just a little faster then jeff thank god he went first !!

  4. YaYa Reply

    5:22 35# kb fun workout!

  5. Sue W. Reply

    5:37 53# kb thank god for chalk.
    #165 dlx3

  6. TRRN Reply

    70lb KB 4:39
    Damn Jon, thats an impressive time.

  7. lolo Reply

    3:37, 40# kb

  8. Maddie Tak Reply

    3:34 53lb KB

  9. Jen Reply

    6:26, 53#kb

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