WOD 8/23/15

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:

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WOD 8/20/15

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:

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WOD 8/13/15

Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on 1st rep does NOT count as an OHS. Post Loads and TImes to ZEN and Comments:

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WOD 8/8/15

8AM Only CrossFit Class Today  &  No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.  Push Press 3-3-3 Then 12 min AMRAP 10 Med Ball Cleans 10 Med Ball Overhead Lunges 10 Med Ball Situps 10 Med Ball Overhead Lunges Post Loads and Reps to ZEN and

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WOD 8/6/15

Back Squat 2-2-2 Then: Power HTEBAZILE 9-15-21 Ring Dips Power Cleans (135/93) Then : (no rest) 2 Min Max Effort Box Jumps (24/20) Post Loads, Time and Reps to Comments and ZEN:

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WOD 7/30/15

Back Squat 3-3-3 Then: 3 Rounds of: 4 Rounds of Cindy     5 pullups     10 pushups     15 air squats 10 Clean and Jerks 135/95 Post Loads and Times to Comments and ZEN:  

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WOD 7/23/15

Back Squat 5×1 Then The Chief (w/Power Snatch) 5 Rounds of: Max rounds in 3 minutes of: 3 Power Snatch 135/93 6 Push ups 9 Air Squat Rest one minute b/w rounds. Post Loads and Total Rounds  to Comments and Zen:

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WOD 7/16/15

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN and Comments:  

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WOD 7/11/15

Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:

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WOD 7/9/15

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter Row 50 lunges 50 Double Unders Post Loads to and Times to Zen and Comments:

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WOD 7/2/15

Back Squat 5-5-5 Then: 12 Min Amrap of 10 Push Press 95/63 10 Kettle Bell Swing 53/35 10 toes to rings Post Loads and Times to comments and ZEN:

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WOD 6/25/15

Back Squat 2-2-2 Then: 3 Rounds of: 30 Wall Balls 20/15 15 Power Snatch 135/93 Post Loads and times to comments and ZEN:

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