WOD 10/30/13

7 Min EMOM 3 Squat Snatches, Heavy Then… 15 Min AMRAP: 10 Snatches, 95/65 (anyway) 20 Pistols, alt leg 30 Pushups Halloween WOD Winners   (Left to Right) Turkey Bacon winning Most Creative, Chris Ortiz winning Funniest, Fancy Nancy winning scariest  

WOD 10/29/13

Thruster 3-3-3 From a rack Then…. 21-15-9 Thruster 95/65 Box Jump 24/20 Then….. 15 Burpees 200m Run 12 Burpees 200m run 9 Burpees 200m run Barbells for Boobs  video by Liam Tumelty Happy birthday to the big man, The Animal, The Tanimal, Mike Ciunci!!    

WOD 10/28/13

Tabata This Tabata Row/Airdyne (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata L-sit (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

WOD 10/27/13

9am: Yoga 10am: Oly Lifting 11am: Endurance For Time: (40 min time cap) 1 Mile Run 5 rounds of Cindy 8o0m Run 5 Rounds of Cindy 400m Run 5 Rounds of Cindy 200m Run *1 Rd of Cindy = 5 Pullups, 10 Push ups, 15 Air Squats Happy Birthday Man Vs Food      

Barbells for Boobs

Reminder: We will not be having our regular Saturday morning classes. Barbells for Boobs registration starts at 9am and will run from 9-10am.   We will run heats of Grace every 15 minutes until everyone has done the workout.  Heats are first come, first serve.  If you’d like to be in an early heat, get

WOD 10/25/13

10 min EMOM: Odd Min: 1 Rope Climb Even Min:  3 Power Snatches, heavy Then, With a Partner… 10-1 KB Swing, 70/53 SDHP, 95/65 *3 burpees on the min. *Both Partners must complete the rep scheme for both movements. Halloween Dress up WOD at 5pm!            

WOD 10/24/13

Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans

WOD 10/23/13

Deadlift: 3 x 5 Then… 15 min AMRAP: * Cash In: 50 Pullups 20 Front Rack Walking Lunges, 70/53 10 Burpee Box Jumps, 24″/20″ Trail Creek Outfitters Supplying us with Prizes for Saturday’s Barbell’s For Boobs Fundraiser.

WOD 10/22/13

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!

WOD 10/21/13

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their great performances including:  Maria and Bob’s first comp and new Clean PR’s, Maria wod WOD 1 of her division, Buttercup Hang Squat cleaning 255! and more than I can remember

WOD 10/20/13

9am- Yoga 10am- Open Gym 11am- Endurance WOD 4 Rounds: Each Round = 6 min cap RD 1 = 800m Run —-> Max Pullups —–2 min break—– RD 2 = 800m Run—->Max H.R. Pushups —-2 min break——- RD 3 = 800m Run—->Max Situps —–2 min break——- RD 4 = 800m Run—->Max Goblet Squats, 53/35 2nd

WOD 10/19/13

8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front Squats, 155/115 (Scale w/65%-75% of 1rm clean) 1 Week away from the Barbells for Boobs Fundraiser. We encourage everyone to come out. All LEVELS are welcome! 9am: Registration (If you

917 Old Fern Hill Rd West Chester PA 19380