WOD 6/20/19
WOD 6/20/19

Hang Clean   2-2-2   Then:   Some Forearm Fury For Time:   21 Hang Cleans 95/63 9 Toes to Bar   17 Hang Cleans 115/83 13 Toes To Bar   13 Hang Cleans 135/93 17 Toes To Bar   9 Hang Cleans 155/103 21 Toes To Bar   (Cleans can be Power or Squat

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WOD 6/13/19
WOD 6/13/19

Hang Snatch 2-2-2   Then:   15 Min Ladder Climb   3-6-9-12-15-18-21-etc……. of   Snatch 135/93 Burpee Box Jump   Post Loads and TImes to ZEN and Comments:  

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WOD 6/8/19
WOD 6/8/19

Bench Press 5×3   Then:   5 Rounds 200 meter Run 10 Thrusters 95/63 10 Box Jumps 10 Pullups   Post Loads and Times to Zen and Comments?    

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WOD 6/6/19
WOD 6/6/19

Jerk 2-2-2   Then   18 Min Amrap Of:   1000 Meter Row (or 800 Meter run) 50 Wall Balls 40 Double Unders 25 Toes to Bar 10 Clean and Jerks 165/113   Post Loads and Times to ZEN and Comments:  

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WOD 5/30/19
WOD 5/30/19

Push Press   3-3-3   Then   5 Rounds   10 Dumbbell Burpee Deadlift (pair 50/35) 10 Dumbbell Push press (pair 50/35) 10 Dumbbell step ups (single 50/35)   Post Loads and Times to Zen and Comments:  

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WOD 5/23/19
WOD 5/23/19

Heavy Thrusters   3-3-2-2-1-1-1   Then   5 Rounds of:   15 Thrusters 75/53 21 Double Unders   Post Loads and Times to ZEN and Comments:  

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WOD 5/16/19
WOD 5/16/19

Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:    

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WOD 5/11/19
WOD 5/11/19

Press 1-1-1-1-1   Then   3 Bars of Wingy Dirty 40 Style   40 Double Unders   10-9-8 Reps of: Power Clean (95/63) Push Press Back Squat   40 Box Jumps   7-6-5 Reps of: Power Clean Push Press Back Squat   40 Lunges   4-3-2-1 Reps of: Power Clean Push Press Back Squat  

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WOD 5/9/19
WOD 5/9/19

Squat Clean 3-3-3   Then   15-12-9-6-3 Squat Clean 135/93 Strict HSPU   Post Loads and Times to ZEN and Comments:  

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WOD 5/2/19
WOD 5/2/19

Over Head Squat 2-2-2   Then:   5 Rounds:   20 Double Unders 15 Pullups 10 Over Head Squat (95/63)   Post Loads and TImes to ZEN and Comments:  

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WOD 4/25/19
WOD 4/25/19

Snatch 3-3-3   Then:   5 Rounds for Time: 20 Kettebell Snatch (53#/35# – 10L/10R) 15 Box Jumps (24/20) 20 Pushups   Post Loads and Times to ZEN and Comments:  

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WOD 4/18/19
WOD 4/18/19

Front Squat   3-3-3   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls   Post Loads and Times to ZEN and Comments:     CFWC Crew Post Butterfly run in 2017. There is still time to sigh up and support Mike Ciunci and his family  for the run

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