WOD 3/1/16

Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action  

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WOD 2/29/16

Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then 2 sets of 90% Interval Cindy 3 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2min Repeat 3 times total.

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WOD 2/28/16

9am: Open 16.1 10am: Oly Class – NO OPEN WOD!  11am: Endurance Class Only   Enduro WOD 3 x 800m Row 3 x 800m Run *Keeping the same pace throughout 16.1

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WOD 2/26/16

Open WOD 16.1 AMRAP 20 Minutes 25-ft. overhead walking lunge 95/65 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Masters 55+ and Teens 14-15 65/45 and chin over bar pullups Scaled: 45/35 front rack lunges and jumping pullups *Heats will run every 25 minutes starting at 8:15am until around 12 noon* You can still

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WOD 2/26/16

EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after 42’s) , 4 rope climbs (after 30’s), then 2 rope climbs (after 18’s)   We will be doing 16.1 Saturday 20 Min AMRAP 25′ OH Walking Lunges, 95/65 8 Burpees

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WOD 2/25/16

Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen and Comments: Sign Up Now for the CROSSFIT OPEN, It Starts Tonight 2/25/16  

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WOD 2/24/16

Snatch Grip RDL: 3 x 5 Weighted Pull-ups: 3 x 5 Then… 14 minutes AMRAP 2 Muscle -ups 4 HSPU 6 KB Swings, 70/53 8 Alt Pistols Coming Friday March 18th at 7pm.        

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WOD 2/23/16

EMOM 5 Minutes 2 Power Cleans (Do not have to be touch and go) 1 Push Jerk Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups  Happy Sweet 16 Ali Brown!!  

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WOD 2/22/16

Coach Jenny at USAW Senior Trials! 3 rep max Front Squat then 2 sets of 3 at 90% Death by… Burpees to a 6″ Target

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Endurance WOD 2/21/16

Reminder: Endurance WOD is at 10 am today.  No olympic lifting class 1Mile Cash In Complete in any order: 50 OHS 115/73 50 Box Jumps 24/20 100 HR Pushups 100 Sit Ups 200 Double Unders 1 Mile Cash Out  

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WOD 2/20/16

Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35  Wall Balls 35 Pullups 20  Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments: 5 Days are left to Sign up for the Open. Click Here to Sign Up and Join CFWC Team Snatches and Jerks.

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WOD 2/19/16

“Jimmy Dyce” – WWPF  Style 20 Min AMRAP 9-7-5 Snatch, 145/83 HSPU Then… 15 – 10- 5 KB Swings, 70/53 Burpees Then… 21-15-9 Thrusters, 95/63 Pullups *Pet Rock Must not touch the ground the entire workout, 70/53 Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa,

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