WOD 5/2/13

Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.

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WOD 4/24/13

15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18 Min time cap 7:30PM Strong People Class this evening: Post Loads and times/reps to comments: Saturday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC

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WOD 4/18/12

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times

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WOD 4/11/13

Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean and jerks before starting the next round. example: Round 1 ends with one C&J, Round 2 ends with 2 C&Js etc etc…. A round of Cindy is: 5 Pullups 10

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WOD 4/6/13

Over Head Squat 7×1 Then 3 Rounds 400 Meter Run 20 Kettle Bell Snatches (10L/10R) (53#/36#) 12 Over Head Squats 95#/65# Post loads and times to comments: 10AM Games WOD 13.5 Support Cherie Fishbaugh and Corinne Murphey and SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K on April 27th.   More Information

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WOD 4/3/12

Sumo Deadlift 5×3 Then 10 Rounds of: (18 min time cap) 5 Pullups 7 Wall balls 10 Sumo Deadlift High Pull (75/55) Post Loads and Times to comments:

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WOD 3/27/13

Back Squat 5×3 Then: 12 Min Amrap 5 Kettlebell Swings 70/53 10 Ring Pushups 15 Situps Post loads and rounds completed:

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WOD 3/20/13

Lynn 5 Rounds Max Effort body weight Bench Press Max Effort Pullups Post reps completed in each round to comments: http://www.youtube.com/watch?v=iMq1rTaErMc

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WOD 3/13/13

OverHead Squat 3-3-3 Then: 5 Rounds 30 Double Unders 21 thrusters (75/55) Post loads and times to comments. “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the

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WOD 3/9/13

8am Beginners 15 min Pull up instruction and practice 9am Class 15 Mins to Find 1 RM Push Press Then: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post total number of pull-ups and rounds completed  to comments.   It is 5K season CFWC, and

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WOD 3/6/13

Power Snatch 3-3-2-2-1-1-1 Then: 15-12-9-6-3-1 Power Snatch (95/65) Bar Facing Burpees Pullups Post loads and times to comments:   The 2013 CrossFit Games Open is Now Starting.  The First WOD will be announced this Evening (3/6) at 7PM.   This will be our daily WOD for Thursday 3/7.   A new WOD will be announced every Wednesday

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WOD 2/28/13

Push Jerk 5×3 Then Hope For Kenya WOD Complete as many rounds and reps as possible in 12 minutes of: 50 Squats 30 Push-ups 15 Pull-ups Post loads and rounds to comments: Drew achieves the muscle up for the first time. Congrats Drew. What is Hope for Kenya

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