WOD 1/1/14

New Years Day Schedule: 10am, 11am, 12noon, open gym 1-3 7 Min EMOM 20 Lateral Jumps over bar + 1 Snatch + 3 OHS Then… AMRAP 14 Minutes 30 DU 20 Wall Balls Shots, 20/14 (10ft/8ft) 10 Burpee Pullups   HAPPY NEW YEAR!          

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WOD 12/31/13

To help ring in the new year: Surviving the Zombie Apocalypse 400m Run 3 Rope Climbs 400m Run 15 Wall Climbs 400m Run 20 Ground to Overhead 135/95 400m Run 30 Pullups 200m Run with barbell 135/95

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WOD 12/30/13

3, 3, 3, 3, 3 Bent Over Barbell Row 4 RFT 12 Alternating single arm KB Swing, 24/16kg 30 OH Walking lunges 45/25 # plate 13 Hand Release Deficit Push-ups (use 25# plates for hands)

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WOD 12/29/13

9am: NO YOGA TODAY 10am: Olympic Lifting 11am: Endurance 20 Min AMRAP 10 Box Step-ups, 75/45 10 Wall Ball Shots, 20/14 (10ft) 10 Burpees   GO EAGLES!

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WOD 12/28/13

10 Min Dbl unders for a Max Effort (as many as possible) Rest Then Secret Service Snatch Test AMRAP of kettlebell snatches. 24kg/16kg  You may switch hands when needed. You may put the weight down.  200 is a good score.

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WOD 12/27/13

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    

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WOD 12/26/13

Power clean and Jerk 7×1 Then 12 Min AMRAP of: Clean and Jerk Cindy 3 Clean and Jerk 165#/115# 5 Pullups 10 Pushups 15 Air Squats 7:30 Strength Class Post loads and times to comments:

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WOD 12/24/13

CFWC will be open for a 6am, 7:30am, 9:30am and 12 noon.  We will be closed tomorrow. 12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell

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WOD 12/23/13

Mob Clinic with Dana Hurley & Sue McClain (no relation to John) Complex Deadlift (snatch grip) – high  Pull –  Snatch – Back Squat – Good Mornings Follow last weeks protocol of completing a circuit of the complex 3times this week.  Start with the bar and add weight each three completions of the complex. Then:

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WOD 12/22/13

9am – Yoga 10am- Olympic Lifting 11am – Endurance 5 Rounds: In teams of 3… 1 min: Row for Cal 1 min: Thrusters, 95/65 1 min: Pullups *2 min rest between round Each person on the team will rotate through all 3 movements. These should be all out efforts each round. The Moblity Clinic is

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WOD 12/21/13

Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings,  36#/26# 50 Walking Lunge 50 Knees to elbows 50 Push press, 45#/35# 50 Back extensions/Supermen 50 Wall balls, 20#/15# 50 Burpees 50 Double unders Post time to comments: Dan Gets his first Muscle Up on his Birthday.

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email