WOD 1/1/17

11AM Endurance WOD   Tabata Row for Calories Double Unders Weighted Planks Kettle Bell Swings   *Run 400 Meters after each excercise.   Post Your stuff to ZEN and Comments:

LEARN MORE
WOD 12/31/16

Press 1-1-1   Then   Angie:   For Time Complete: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats   25 Min Cap   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 12/30/16

WWPF   AMRAP 23 Minutes   10 Hang Power Cleans, 185/123 (1 bar/mix anyway)   20 Synchronized Wall Ball Shots   10  Wall Climbs (mix anyway)   15 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall Climbs   20 Hang Power Cleans   20 Synchronized Wall Ball Shots   10 Wall

LEARN MORE
WOD 12/29/16
WOD 12/29/16

Power Snatch 3-3-3   Then   3 Rounds   30 Box Jumps 15 Power Snatch 135/95 20 Pullups   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 12/28/16

Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups:  3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2 OH, 135/93 10 Ring MU

LEARN MORE
WOD 12/27/16

15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double Unders 15 Squat Cleans 135/83 25 Toes to Bar 50 Double Unders 13 Squat Cleans 185/113 25 Toes to Bar 50 Double Unders 11 Squat Cleans 225/143 25 Toes to

LEARN MORE
WOD 12/26/16
WOD 12/26/16

  Front Squat: 3 x 5.  (3sec pause on reps 1-3-5) * increase weight from last week Then for time: 50 KB Manmakers 35’s/26’s Push-up + 1 arm row + 1 arm row + squat clean thruster

LEARN MORE
12 Days of CFWC
12 Days of CFWC

8 am, 9:30 and 11am classes 12 DAYS OF CFWC CHRISTMAS   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, 4 kb swings, 3

LEARN MORE
WOD 12/23/16 (Ugly Holiday Sweater WOD)

WWPF    1200m Med Ball Run Relay (3 x 200 each)   12 Rope Climbs, alt   30 Synchronized Toes 2 Bar   50 Pushups, 45/25   800m Med Ball Run Relay (2 x 200 each)   9 Rope Climbs, alt   20 Synchronized Toes 2 Bar   40 Pushups, 45/25   400m Med Ball

LEARN MORE
WOD 12/22/16
WOD 12/22/16

Back Squat 3-3-3   Then   Christmas Balls, Jingle Bells, and Burpees.   7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)   Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 12/21/16
WOD 12/21/16

1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used)   1B. Strict Pullups: 3 x M.E.   Then…’   For Time:   21 Power Cleans, 135/93   21 Ring Dips   30 Alt Pistols   15 Power Cleans   15 Ring Dips   20 Alt Pistols   9 Power Cleans  

LEARN MORE
WOD 12/20/16
WOD 12/20/16

15 Minutes to a heavy jerk   Then….   3 Rounds 10 S2OH 185/133 (70% of part I) 10 Bar Muscle Ups   Happy birthday to Graham Slam!!

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