WOD 3/14/18
WOD 3/14/18

Power Clean 3-3-3   Then   Pie Day (3.14) Elizabeth on a Bike   3 Rounds of: 14 Power Cleans 14 Dips 14 Cal on Bike   *Row only if all bikes are fully occupied.   Post Loads and Times to Zen and Comments:  

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WOD 3/9/19
WOD 3/9/19

OPEN WOD 19.3   For time:   200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk   M 50-lb. dumbbell / 24-in. box W 35-lb. dumbbell / 20-in. box   Time cap: 10 minutes     Alternative  Non Open WOD   10 Min AMRAP of: 20 Front Rack Lunges

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WOD 3/7/19
WOD 3/7/19

Over Head Squat 3-3-3   Then   Dumbbell DT   5 Rounds of:   12 Dumbbell Deadlifts 50lb/35lb 9 Dumbbell Hang Power Cleans 50lb/35lb 6 Dumbbell Shoulder to OVerhead 50lb/35lb   Post Loads and time to Zen and Comments:  

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WOD 2/28/19
WOD 2/28/19

Hang Cleans 3-3-3   Then:   12 Min AMRAP of:   5 Hang Squat Cleans (155/103) 10 Burpee Pullups   Post Loads and Times to ZEN and Comments.  

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WOD 2/23/19
WOD 2/23/19

CrossFit Open Workout 19.1   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row     Non CrossFit Open Competitors  WOD   Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. Bike  or  50 Double Unders   Men 20-lb. ball to 10-ft. target Ladies

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WOD 2/21/19
WOD 2/21/19

Deadlift 1-1-1-1-1   Then   5 Rounds for Time of:   6 Deadlift 275/183 10/8 Calories on Bike or Rower (Row only if all Bikes are used) 15 Wall Balls   Post Loads and times to ZEN and Comments:     The First WOD of the Open will be  announced tonight  2/21/19 at 8PM.   

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Super Summer Total
Super Summer Total

Saturday, June 8 2019   Sign Up Now Description   The Super Summer Total Team Competition is coming to CrossFit West Chester Saturday June 8th, 2019! This is a same gender team of 3 (Male/Male/Male or Female/Female/Female) consisting of 3 major strength movements and 3 mini floater workouts.   3 Major Strength Movements: 1 Rep

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WOD 2/14/19
WOD 2/14/19

Happy Valentine’s Day:   Snatch  Couples 2-2-2   Then:   The Ultimate Couple   Complete 2 Cycles of the following 2 WODS.   2 Rounds of: 8 Snatch 135/93 12 Box Jumps (24/20)   2 Rounds of: 8 Power Clean 135/93 12 Burpee over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 2/7/19
WOD 2/7/19

Push Press 3-3-3   Then:   12 Min AMRAP of:   12 Box Jumps 9 DeadLifts (135/93) 6 Shoulder to Overhead (135/93) 3 Front Squats (135/93)   Post Loads and Times to ZEN and Comments:  

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

Power Clean   3-3-3   Then:   14 Min AMRAP:   10 Power Cleans (135/93) 20 Lunges 10 Hand Release Pushups 20 Air Squats   Post Loads and Times to ZEN and Comments:   The Crossfit Open Starts Feb 21st. Sign Up now to be part of the Event. Learn about the Open and Register

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WOD 1/31/19
WOD 1/31/19

Back squat   3-3-3   Then   12 Min AMRAP   21 Double Unders 15 Power snatch 75/53 21 Double Unders 15 Thrusters 75/53   (Be Kind to the 10s)   Post Loads and Times to ZEN and Comments:

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