WOD 5/1/5

15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200  DU 50 Hang Power  Cleans, 135/93 30 Shoulder to OH, 135/93 REMINDER: NO CLASSES SATURDAY. OUR FUNDRAISER COMP WILL BE FROM 9 am – 3pm COMPETITORS: REGISTRATION IS 8AM -8:30AM WOD 1: 9:10AM

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WOD 4/30/15

OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments and Zen:’

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WOD 4/29/15

1A. Bench Press: 3 x 8 1B. Bent Over Row: 3 x 8 Then… “Heavy Helen” 3 Rounds: 300m Run 21 Kb Swings, 70/53 12 C2B Pull-ups MISSING: If anyone has see this guy, please send him to CrossFit West Chester

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WOD 4/28/15

15 Minutes to a Heavy Hang Snatch Double Then…… 800m Run (Cash In) 3 Rounds 12 Hang Power Snatch 115/73 12 Burpees Over Jump Over Box  24/20 800m Run (Cash out) *Immediately after you finish: 3 Minutes max burpees, scored separately*   Happy birthday to our beautiful Daphne!

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WOD 4/27/15

Back Squats: wk 5 1×5 @ 75% 2×5 @ 80% 3×5 @ 85% Then CrossFit Games Master’s Qualifier Event 1 modified. 10min AMRAP (actual event is 5 min) 5 Ring Muscle-ups 10 Cleans 155/105 Our Fundraiser is this Saturday. Click HERE for information

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WOD 4/26/15

9am-11am- Open Gym (ends at 11am sharp for Endurance WOD) 10 am- Olympic Lifting with Coach Ryan 11am- Endurance Complete in any order: Run 1 Mile Row 1 Mile 150 Double Unders 50 Thrusters 75/45   Heather M at The Festivus Games

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WOD 4/25/15

8am CrossFit 9am CrossFit 10am open gym (unlimited members) For Time: 800m Run 50 Kb Snatches, 53/35 50 Jumping Squats, 45/33 50 Pullups 50 SDHP, 53/35 800m Run #GaGa #wackywiser#partnerFri  

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WOD 4/24/15

Snatch: 1-1-1 Then… “Wacky Wiser Partner Friday” 42 Deadlifts, 225/153 50 Push-ups 9 Rope Climb 30 Deadlifts 50 Push-ups 7 Rope Climb 18 Deadlifts 50 Push-ups 5 Rope Climb        

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WOD 4/23/15

OverHead Squat 2-2-2 Then: 4 Rounds 300 Meter Run 20 Kettle Bell Swings (53/35) 20 wall Balls (20/15) Post Loads and Times to comments and Zen:

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WOD 4/22/15

Bench Press: 3 x 8 Bent Over Row: 3 x 8 Then… AMRAP 14 Minutes 21 Power Snatches, 75/53 15 Toes 2 bar 9 Burpee Box Jumps, 24/20 A few more days to Register!

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WOD 4/21/15

15 Minutes to work up to a heavy Bear Complex (1 time through) 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 Behind the Neck Jerk Then…… 3 Rounds 400m Run 7/5 Ring Muscle Ups (7 for guys, 5 for ladies) 5xBear Complex 135/95   The crew at The Festivus Games in

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WOD 4/20/15

Week 4 Back Squat deload 3×3@ 60% 3×3@65% 3×3@70% The J-Cogs 3 rounds for time: 4 Power Cleans 185/123 20 Pistols 82 Double-Unders   Happy birthday, J Cogs!!

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