WOD 1/10/13

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest

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WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

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12/29/12

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  

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WOD 12/27/12

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders 9 Push press (135/95) 9 Box Jumps Strength Class Back Squat 5×5 Push Press 3×3 Post Times and Loads to Comments.  

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WOD 12/24/12

X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy

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WOD 12/20/12

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:

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WOD 12/13/12

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:

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WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift

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WOD 12/6/12

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2 Split Jerk 3-3-3 Post Loads and Rounds to comments:

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WOD 11/29/30

Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power Clean 5×1 Post Loads and Rounds Completed to Comments:

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WOD 11/22/12

HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here

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WOD 11/15/12

Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class Dead Lift 5×5 Weighted Pullups 5×1 Post stuff to comments:

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