Labor Day WOD 9/3/18
Labor Day WOD 9/3/18

8 am and 10 am Classes WCBC  Open Gym:  8am-11am 31 Heroes Partner WOD With a Partner-AMRAP 31 Minutes 8 Thrusters 155/103 6 Rope Climbs 15′ 11 Box Jumps 30/24 Partner 1 performs the workout listed above. Partner 2 runs 400m with a plate 45/25. When Partner 2 returns from the run, Partner 1 will

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Competition/Skill WOD Week 16
Competition/Skill WOD Week 16

TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board climb, rest as needed in between.  Peg

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WOD 8/26/18
WOD 8/26/18

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga

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WOD 8/25/18
WOD 8/25/18

8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or Row

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WOD 8/21/18
WOD 8/21/18

15 Minutes to a Heavy Clean Then….. 3 Rounds 5 Ring Muscle Ups 10 Cleans 185/123 50 Double Unders This Saturday is Bring a Friend Free Day! We will have regular class at 8am, bring a friend for adults at 9am and bring a friend for kids/youth at 10am.  Please have your friends pre register

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Competition/Skill WOD Week 15
Competition/Skill WOD Week 15

TWOW: 10x 100m sprint forward, 100m jog backward Really focus on hamstrings on backward jog.  Sprint at 9 RPE jog at 5 RPE Skill WOW 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 3x45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest 5x Peg Board

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Endurance WOD 8/19/19
Endurance WOD 8/19/19

Olympic Lift Technique Class 9am Endurance WOD 10am Yoga with Brantlee 11:15am Olympic Lift Class Pause Snatch-Build to a Heavy Double Pause Jerk-75%/2×4 Endurance AMRAP 35 Minutes 800m Run 10 Strict Pullups 15 Burpees onto Plate 45/25 20 Weighted Lunge 45/25 500m Row Yoga with Brantlee will be at 11:15 am today!  

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WOD 8/18/18
WOD 8/18/18

Strict Press 3-3-3 Then…. AMRAP 13 Minutes 200m Run 8 Front Squats 155/103 8 Burpees Over Bar 1 Rope Climb Sign up for our free trial Yoga class with Brantlee on Sunday at 11:15am http://crossfitwc.com/schedule/    

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WOD 8/14/18
WOD 8/14/18

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal Bike 5 Bar Muscle Ups Pete and Ara, bench brothers  

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Competition/Skill WOD Week 14
Competition/Skill WOD Week 14

TWOW: 6x 200m Sprint, all out sprint, 200m walk recoveries Skill WOD: 10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level 30 Strict HSPU as unbroken as possible, use deficit if easily done unbroken Tabata C2B/Tabata T2B, alternate ever round for 4 rounds each.  Keep perfect, long hollow body kip

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Endurance 8/12/18
Endurance 8/12/18

9 am – Olympic Lift Technique Class 10 am- Endurance 9-11- Open Gym Olympic Lift: Snatch +OHS @75-85%/ 2+3×4 Snatch Balance, work to a heavy set of 3 or Snatch Grip Push Press @85%/ 5×3 ENDURANCE: AMRAP 35 Minutes 10 Pullups 15 Pushups 20 Goblet Squats 53/35 30 Situps 300m Run *At some point must

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