WOD 6/19/14

Power Clean 3-3-2-2-1-1-1 Then; 12 Min AMRAP/Ladder of: 3 Power Clean 155#/110# 3 Wall Balls 20#/15# 3 Dips 6 Power Clean 6 Wall Balls 6 Dips 9 Power Cleans 9 Wall Balls 9 Dips 12 Power Cleans 12 Wall Balls 12 Dips etc etc etc…. Post Loads and Rounds/Reps to comments.

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WOD 6/18/14

Skill AMRAP 7 Minutes 25′ Handstand Walks (sub w/20 handstand touches) 30 DU (sub 15 Du Attempts) THEN… 3 Rounds: 10 Front Squats, 185/135 15 Box Jumps, 24/20 20 Pullups Coach Jenny doing Handstand walks at “Test Your Metal” last Summer

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WOD 6/17/14

AMRAP 5 Minutes 5 Strict Pullups 10 Pistols EMOM 7 3 Power Snatches Then…. 3 Rounds 100m Run 20 Burpees 100m Run 20 Toes to Bar 100m Run 20 Air Squats 100m Run 10 Power Snatch 135/95 *Perform burpees and air squats outside at gate where we run our 200m.*   Meow Mix and Broke

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WOD 6/16/14

  Happy Father’s Day! 3 Rounds for time of the following KB complex (RX don’t put the KB down the entire round) 10 Kb SnatchΒ  5L/ 5R, 70/53 10 Clean & Press 5L/5R 10 Goblet Squat 10 Goblet Lunges (5 ea. leg) Stepping back into lung knee must kiss the floor 10 1 arm alternating

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WOD 6/15/14

10am: Open Gym 11am: Endurance WOD 30 Min AMRAP “Cindy” w/ a partner 200m Farmers Grip Carry, (2) 25lb/(2) 15lb plates While 1 person completes rounds of cindy, the other person will be doing farmers carry “grip style” Noon’ers showing off the worm

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WOD 6/14/14

*Reminder: No working out past 9 am due to the Fortify seminar Choose a Hero Ryan 5 Rounds 7 Ring Muscle Ups 21 Burpees OR…. Danny AMRAP 20 Minutes 30 Box Jumps or Step Ups 24/20 20 Push Press 115/85 30 Pullups   Doug and ET during Partner Friday

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WOD 6/13/14

********NOΒ  5pm Class Today!********** 12 minutes to establish a 10 step weighted walking lunge *W/ barbell in the front rack position Then… AMRAP 15 Minutes: 30 Cal Row 6 Rope Climbs 150ft wheel barrow walks The Fundraiser to get these guys to Salk Lake City for USA Weightlifting Nationals is Saturday June 28th! (Nikki and

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WOD 6/12/14

Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box jumps 2nd break = 50 double unders 3rd break = 50 air squats 4th break = 50 situps 5th break = 20 box jumps 6th break = 20 double unders

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WOD 6/11/14

Press: 5-5-5 Then.. For Time: 200m Run 21 Power Cleans, 135/95 9 Strict Pullups, 53/26 (use your feet to hold the KB) 200m Run 15 Power Cleans 7 Strict Pullups 200m Run 9 Power Cleans 5 Strict Pullups CrossFit West Chester is hosting this seminar this weekend. Click HERE to sign up. Friday: No 5pm

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WOD 6/10/14

Back Squat 3-3-3 Then…. 7 Rounds 7 Power Snatch 115/85 7 OHS 7 Burpees Over Bar     Za forgot she had bangs.    

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WOD 6/9/14

Happy Birthday John “Pink Star” E.M.O.M for 5Β  min 1 Strict Pull-up – 1 Chest 2 Bar Pull-up – 1 Kipping Pull-up – 3 strict Toes 2 Bar Then 4 rounds for time 6 Handstand push-ups 9 Front squats 155/95 14 Knees 2 Elbows

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WOD 6/8/14

10am: Olympic Lifting 11am: Endurance 12noon:Yoga 4 Rounds 800m Run 25 Double Unders 15 Pullups 25 Superman *2 min rest between each round Congratulations to Kim Lewis, who qualified for USAW Nationals! She also tied the Pa state record, placed 2nd in her weight class, and was 3rd best lifter overall in all weight classes!

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