WOD 9/5/13

Power Clean 3-3-2-2-1-1-1 Then: 12-9-6-3-2-1 Power Clean (185/115) Ring Dips Chest to Bar Pullups   7:30 Strength Class Post Loads and Times to comments:

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WOD 8/29/13

Push Press 5-5-5 10,9,8,7,6,…..1 reps Kettle Bell Swing (2pood/1.5 pood) Ring Dips Box Jumps 7:30 Strength Class Post Loads and TIme to Comments Get Your Press Up    

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WOD 8/22/13

DeadLift 3-3-3 Then: 30 Double Unders 20 DeadLift 225/155 5 Hand Stand Pushups 30 Double Unders 15 DeadLift 225/155 10 Hand Stand Pushups 30 Double Unders 10 DeadLift 225/155 15 Hand Stand Pushups 30 Double Unders 5 DeadLift 225/155 20 Hand Stand Pushups 30 Double Unders 7:30 Strength Class Post Loads and Times to comments:

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WOD 8/15/13

Thruster 7×1 Then: 12 min amrap 10 Thrusters 65/45 10 Pullups 7:30 Strength Class. Post Loads and rounds to comments:

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WOD 8/10/13

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17 Hot List  

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WOD 8/8/13

Back Squat 3-3-3 Then: 50 Box Jumps 50 Wall Balls 50 KB Swings (53/35) 30 Box Jumps 30 Wall Balls 30 KB Swings (53/35) 20 Box Jumps 20 Wall Balls 20 KB Swings (53/35) 7:30 Strength Class Back Squat 5-5-5 Hang Clean 2-2-2 Post loads and Times to Comments: Be Sure to Vote for CrossFit

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WOD 8/1/13

Deadlift 15 Min to Find 1 Rep Max Then 15 Min Death By Deadlift and Burpee (275#/185#) Perform 1 Deadlift and 1 burpee the first min Perform 2 Dealifts and 2 burpees the second min etc… etc… When you fail to complete the round, start back at 1 until 15 min are up. Strength Class

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WOD 7/18/13

Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2    

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WOD 7/13/13

Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:

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WOD 7/11/13

Back Squat 3-3-3 Then 5 Rounds 15 Medball cleans (20/15) 200 Meter run 15 wall balls (20/15) 7:30 Strength Class Post loads and times to comments:

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WOD 7/6/13

 5 rounds for Time of: 30 Wallballs 20#/14 # 20 Deadlifts 95#/135# 10 Burpees over the Bar Post Time to Comments: WOD and coaching today come courtesy of Mr and Mrs Woods. Yeah Burpee!

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WOD 6/27/13

Power Snatch 3-3-2-2-1-1-1 Then 4 Rounds 400 Meter Run 30 Double Unders 10 Power Snatch 155/110 30 Situps 10 Pullups Post Loads and Times to Comments: 7:30 Strength Class

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