WOD 10/27/16

Over Head Squat 3-3-3   Then:   12 Min AMRAP   7 Sntaches 115/73 10 Pushups 12 Toes to Bar   Post Loads and Times to ZEN and Comments:  

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WOD 10/20/16
WOD 10/20/16

Heavy Thrusters 3-3-2-2-1-1-1   Then:   7 Rounds of:   7 Thrusters 95/65 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to zen and comments:   sign up now for barbell 4 boobs 2016

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WOD 10/13/16
WOD 10/13/16

Power Clean 3-3-3   Then   800 Meter Run   and   21-15-9 Clean And jerk (135/93) Burpee over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 10/6/16

Front Squat 3-3-3   Then   12 Min AMRAP   4 Strict Pullups 8 KB Swings 2pood/1.5pood 12 Hang Squat Clean 95/63   Post Loads to Zen and Comments:  

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WOD 9/29/16
WOD 9/29/16

Snatch Balance   2-2-2   Then For Time Complete:   1000 Meter Row   21-15-9 Snatch (135/93) Ring Dip   Post Loads and Times to Zen and Comments  

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WOD 9/24/16
WOD 9/24/16

Push Press 3-3-3   Then:   30 Walking lunge 21 Push Press 21 pullups 30 Walking lunge 18 Push Press 18 pullups 30 Walking lunge 15 Push Press 15 pullups 30 Walking lunge 12 Push Press 12 pullups 30 Walking lunge 9 Push Press 9 pullups 30 Walking lunge 6 Push Press 6 pullups  

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WOD 9/22/16
WOD 9/22/16

OverHead Squat 2-2-2   Then:   7 Rounds Of:   4 Hand Stand Pusups 7 Over Head Squat (95/63) 10 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 9/15/16

Clean 2-2-2 (practice full depth, T&G optional)   Then:   400 Meter Run 21 Cleans (135/93) 21 Toes To Bar 300 Meter Run 15 Cleans 15 Toes To bar 200 Meter Run 9 Cleans 9 Toes To Bar   Post Loads and Times to Comments and Zen:   Sign up now for Barbells for Boobs

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WOD 9/8/16

Snatch   2-2-2 (practice full depth, T&G optional)   Then   1000 meter row 30 snatches 135/93 12 Ring Muscle Ups   Post Loads and Times to Zen and Comments:     CrossFit West Chester will be hosting another B4B charity Event on 11/5/2016   Click here to Sign Up and Donate   Click here

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9/1/16

Thrusters 15 Min Work Up to a Heavy Single   Then   Thruster Annie   10 Thrusters 135/93 50 Double Unders 50 Situps 8 Thrusters 135/93 40 Double Unders 40 Situps 6 Thrusters 135/93 30 Double Unders 30 Situps 4 Thrusters 135/93 20 Double Unders 20 Situps 2 Thrusters 135/93 10 Double Unders 10 Situps

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8/27/16
8/27/16

Bench Press 3-3-3   Then 12 Min Power Clean Cindy   12 Min AMRAP 5 Pullups 10 Pushups 15 Airsquats 3 Power Cleans 165/113   Post Loads and Times to ZEN and Comments:  

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WOD 8/25/16
WOD 8/25/16

DeadLift 3×3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each Round)

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