WOD 1/1/15

“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:

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WOD 12/31/14

RDL: 3 x 5 (increase wt from last time) Wt Strict Pullup: 3 x 5 Then.. For Time 100 Double Unders 30 Wall Ball Shots, 20/14 20 C2B Pullups 75 DU 30 Wall Ball Shots 20 C2B Pullups 50 DU 30 Wall Ball Shots 20 C2b Pullups Then.. Front Planks: 1 x Max Effort (no

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WOD 12/30/14

15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open 2011 11.2 AMRAP 15 Minutes 9 Deadlifts 155/100 12 Push Ups 15 Box Jumps 24/20   Happy birthday to Tokarczyken Little!

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WOD 12/29/14

Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.

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WOD 12/28/14

10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY TO ROB LAVOIE AND CHAD GROVES!  

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WOD 12/27/14

Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min Post Loads and Reps to comments and Zen.

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WOD 12/26/14

Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front Squats, 165/113 30 Pull-ups 150 DU 18 Front Squats, 185/133 18 Pull-ups 150 DU *Mix the reps up anyway We hope everyone got want they wanted for X-mas! Happy Birthday

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WOD 12/24/14

6am, 7:30am, 9:30am, 12noon classes ONLY “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 Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups,

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WOD 12/23/14

15 Minutes to Work up to Heavy 3 Rep Hang  Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up Happy birthday to Kim Lew, AKA Dorito Loco!!!  

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WOD 12/22/14

Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds

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