WOD 1/1/16

10am , 12noon, 4pm classes today WWPF 0:00 – 10:00 10 minutes to work up to heavy clean 12:00 – 18:00 Accumulate AMRAP of the following movements in 6 minutes: 1 bar/ 1 pair of rings Front Squat, 185/133 Ring In the New year Muscle-Ups 20:00 – 35:00 For Time: 15 min time cap 300

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WOD 12/31/15

15 Min to work Up to a Heavy Snatch (Power or Squat) Then Ring (Dip) in the New Year by watching the (Wall) Ball Drop and hitting a few Snatches 21-15-9 Power Snatch (135/93) Ring Dip Wall Ball (20/15) Post Loads and Times to Zen and Comments

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WOD 12/30/15

10 minutes of Handstand Walk Practice Then… 400m Run 9 Hang Power Clean, 135/93 9 Burpees over bar 400m Run 15 HPC 15 Burpees over bar 400m Run 21 Hang Power Clean 21 Burpees over bar Happy Birthday Justyn!

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WOD 12/29/15

15 Minutes to a Heavy Jerk Then….. 3 Rounds 10 S2OH 185/133 10 Bar Muscle Ups   New Year’s Eve Schedule:  5 am, 6 am, 7:30 am, 9:30 am, 12 Noon and 4pm. New Year’s Day Schedule: 10am, 12 Noon and 4 pm  

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WOD 12/28/15

3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24

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WOD 12/27/15

10am: Olympic Lifting 11am: Endurance 1200m Run 100 DU 800m Run 75 DU 600m Run 50 DU 400m Run 25 DU *Must row 800m x 2 during WOD  

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WOD 12/26/15

Banded Tabatta partner sprints Each 20 sec you’ll sprint while a partner resists you with a band. Then 30-20-10 Wall Balls 20/14 Toes2Bar Alt Russian Swings 53/35

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WOD 12/24/15

“12 Days Of CrossFit West Chester” To Be Completed like the song, coaches will scale accordingly  5 am, 6am, 7:30am, 9:30am, 12noon classes ONLY 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….

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WOD 12/23/15

1a. Handstand Walk 1b. Pistol Practice (work on different variations) Then… Complete Reps 1-2-3-4-5-6-7-8-9-10 Power Clean, 135/93 Box Jump, 24/20 Pre-Order your new CFWC winter hat! Sign up sheet in at the Kill Cliff/Fuel for Fire Fridge

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WOD 12/22/15

EMOM 7 Minutes (as a complex, no dropping) 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then….. 10-9-8-7-6-5-4-3-2-1 HSPU Hang Power Snatch 115/78   Morgan and Lynn on Partner Friday

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WOD 12/21/15

3 RM Back Squat then 2 back down sets at 90% Awesome seminar this weekend, thank you all for coming!  Who wants another end of January? 12 min Chelsea Chelsea is Cindy completed every min on the min for 30 min EMOM 5 Pull-ups 10 Push-ups 15 Air squats Do a practice round or two

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