WOD 12/26/17
WOD 12/26/17

Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10 Burpees to Target 10 Toes to Bar 5 Hang Clean 185/133 Sign up to compete or judge! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348

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Endurance WOD 12/24/17

Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 400m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 200m Run 30 Double Unders 20 Push Ups 10 Strict Pullups

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WOD 12/23/17

8am and 10am Classes!   12 Days of CFWC   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 thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to

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WOD 12/22/17
WOD 12/22/17

WWPF   50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU  / 50 DU Relay   40 Snatches, 115/73 8 Alt Rope Climbs 40 DU / 40 DU Relay   30 Snatches, 135/93 6  Alt Rope Climbs 30 DU / 30 DU Relay   2o Snatches, 155/113 4

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WOD 12/21/17
WOD 12/21/17

Front Squat 1-1-1   Then   A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar   Complete 7 Rounds of:   5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35)   Post Your Merryment to ZEN and Comments:    

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WOD 12/20/17
WOD 12/20/17

Bench Press:1-1-1 Strict Pullup: 1-1-1   Then…   Complete the following AMRAPs in any order   6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower   ——1 min rest——   6 min AMRAP 800m Run Max Body Weight Deadlifts   ——1 min Rest———   6 min AMRAP 50 Cal Assault

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WOD 12/19/17
WOD 12/19/17

15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348      

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WOD 12/18/17
WOD 12/18/17

Back Squat 8 rep max + 2 sets @ 90%   Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of one arm clean into a lunge 53/35 Watch the KB Complex HERE

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Endurance 12/17/17
Endurance 12/17/17

9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups 400m Runs at 0:00, 6:00, 12:00, 18:00, 24:00

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WOD 12/15/17
WOD 12/15/17

WWPF- 28 min time cap   500m Row / 500 Row Relay 40 Thrusters, 95/53 30 Strict Pull-ups (partner hangs from bar)   400m Row / 400m Row Relay 30 Thrusters, 115/73 20 Strict Pull-ups (partner hangs from bar)   300m Row / 300m Row Relay 20 Thrusters, 135/93  10 Strict Pull-ups (partner hangs from bar)

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WOD 12/14/17
WOD 12/14/17

Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA   No 6:30PM class   Over Head Squat   2-2-2   Then   6 Rounds of:   14 Box Jumps 10 Power Snatch (95/63) 7 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments:    

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