WOD 8/12/13
Body Weight Warm-up compare to your last numbers… 15 min to test/establish 1RM Clean 30 Chest 2 Bar Pull-ups 30 Burpees 20 C2B Pull-ups 20... Read More
WOD 8/11/13
9am: Yoga 10am: Oly Class 11am: Endurance 15 Min AMRAP: Run 1 Mile (Cash In) 15 Thrusters, 75/45 10 Toes To Bar ———5 min Rest———–... Read More
WOD 8/10/13
“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17... Read More
WOD 8/9/13
1a. Push Press: 5-5-5 1b. Weighted Pullups: 3-3-3 *Super-set the above movements Then… Complete the following rep scheme with a partner. Only 1 person may... Read More
WOD 8/8/13
Back Squat 3-3-3 Then: 50 Box Jumps 50 Wall Balls 50 KB Swings (53/35) 30 Box Jumps 30 Wall Balls 30 KB Swings (53/35) 20... Read More
WOD 8/7/13
7 Min EMOM: Hang Power Snatch + Hang Squat Snatch + OHS Then… 3 Rounds: 400m Run 7 Wall Climbs 10 OHS, 135/95 CFWC Cheerleaders... Read More
WOD 8/6/13
EMOM 7 Minutes Hang Power Clean Hang Squat Clean 3 sec pause at bottom Front Squat 3 sec pause at bottom Then… Nasty Girls 3... Read More
WOD 8/5/13
Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70%... Read More
WOD 8/4/13
9am- Yoga No lifting or working out during this class 10am- Olympic Lift class 11am- Endurance WOD Crossfit Triathlon Run 2 Miles Row 2k 300... Read More
4 Year Anniversary Party 8/3/13
10 am- WOD 12 noon-til it ends- Pig Roast and Party 10am WOD: In Groups of 4: with a pet rock 400m Run 100 Hand... Read More