WOD 12/20/18
WOD 12/20/18

Dead Lift 3-3-3   Then   12 Min Amrap of:   5 Pullups 7 Burpees 9 Wall balls   Post Loads and Times to Zen and Comments:  

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WOD 12/19/18
WOD 12/19/18

Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2   Then…   For Time 35 Med Ball Cleans, 20/14 21 Shoulder 2 OH, 135/93 21 Toes 2 Bar   25 Med Ball Cleans 15 Shoulder 2 OH 15  T2B   15 Med Ball Cleans 9 Shoulder 2 OH 9  T2B   Ugly Christmas Sweater

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WOD 12/18/18
WOD 12/18/18

EMOM 7 Minutes 3 Cleans Then…. 5 Muscle Ups 5 Cleans 185/123 5 Muscle Ups 4 Cleans 205/133 5 Muscle Ups 3 Cleans 215/143 5 Muscle Ups 2 Cleans 225/153 5 Muscle Ups 1 Clean 235/163   Don’t forget to sign up for our CFWC Partner Comp!  https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2019-tickets-51615430141

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WOD 12/16/18
WOD 12/16/18

Back Squat program : 4×1@95-105% & 3x20m walks at 100-150% Then: 10 min AMRAP (with 2 KB’s) 70’s/53’s 4 KB Pendlay Rows 10 KB Deadlifts 6 Russian KB Swing

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WOD 12/16/18
WOD 12/16/18

9 am Oly lifting w/Amie 10am Endurance 11:15am Yoga   2 rounds 800m run or Row 25 push-ups 25 sit-ups   400m run or row 25 wall balls 25 Superman   200m run or row 50 DU   * Bike 50/40 *3 min wt  front Plank , 45/25  

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WOD 12/15/18
WOD 12/15/18

For Time: 10-1 Cal Row DB Push Press, 50’s/35 T2B   AND   10-1 kB swing, 70/53 pullup Russian Twist, 20/14  

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WOD 12/14/18
WOD 12/14/18

WWPF ReTest Front Squat: 10RM   Then…   For Time  42 Deadlifts, 225/153 (mix anyway) 30 Synchronzied Pistols 16 Alt Wall Climbs   30 Deadlifts, 275/183 20 Synchronized Pistols 12 Alt Wall Climbs   18 Deadlifts, 315/203 10 Synchronized Pistols 8 Alt Wall Climbs     We will be closing after the 4pm class Friday

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WOD 12/13/18
WOD 12/13/18

Over Head Squat   2-2-2   Then   5 Rounds of:   10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63)   Post Loads to Time and Comments:  

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WOD 12/12/18
WOD 12/12/18

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18

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WOD 12/11/18
WOD 12/11/18

EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike      

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WOD 12/10/18
WOD 12/10/18

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal

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Endurance WOD 12/9/18
Endurance WOD 12/9/18

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee   Endurance : 4 Rounds 400m Run or Row 20 Med Ball Cleans 20 Med Ball Situps 200m Med Ball Carry Pre ordered hoodies are in!

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