WOD 7/11/14

12 minutes (W/A Partner) 2 Snatches, (squat) 155/105 2 Rope Climbs 4 Snatches 2 Rope Climbs 6 Snatches 2 Rope Climbs 8 Snatches * The snatches keep increasing by 2 reps for the length of the workout time Then… 16oom Run Relay (partners must switch every 400m Anniversary Party: Saturday Aug 2 10am: WOD 11am

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WOD 7/10/14

Dead Lift 2-2-2 Then: 10 Min AMRAP of: 6 turkish get ups 35#/25# 9 med ball cleans 20#/15# 12 pullups Then: 1200 Meter Run Post Loads and Rounds Completed to comments:

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WOD 7/9/14

Back Squat: 3 x 5 (%70-80% of max) Then… 12 min AMRAP: 15 Push Press, 115/75 15 Box Jumps, 24″/20″ 15 Toes 2 Bar Then… For Time: 800m Run Tire Flipping Tripp            

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WOD 7/8/14

EMOM 7 Minutes 1 Power Clean 1 Hang Power Clean 1 Push Jerk Then…… 10 Minute Ladder 1 Power Clean 205/145 1 Ring Muscle Up 2 Power Cl 2 Ring Muscle Ups 3 Power Cl 3 Ring Muscle Ups ……….. Then…. 400m Sprint Happy birthday to Diet Koch!!

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WOD 7/7/14

Tire Flipping –  3 min max effort flip of the tire of your choice. Then… ::30 Minutes:: Complete as many  3 min AMRAPS w/2 min rest after each one. 5 Pull-ups 10 Push-ups 15 Air Squats Work as fast as possible through each 3 min AMRAP  

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WOD 7/6/14

10 am- Open Gym only, No Olympic Lifting class 11 am- Endurance 12 Noon- Yoga Endurance WOD CFWC Triathlon 2000m Row 2 Mile Run 250 Double Unders

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WOD 7/5/14

10 min to work up to a heavy Snatch Then.. 5 Rounds of 3 min Intervals (2 min break between intervals) 200m Run 1. Max KB Swings   2. Max Pull-ups   3. Max Wall Ball Shots   4.Max Box Jumps   5.Max burpees Broke Leg Meg      

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WOD 7/4/04 – 10am Class Only!

10am Class Only! In Teams of 4: 2 people work at a time With a Pet Rock, 70lb/53lb For Time: 300 Pullups 400m Run, 70/53 400 Pushups 400m Run, 70/53 500 Situps 400m run, 70/53 600 Double Unders 400m Run, 70/53      

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WOD 7/3/14

10 Min EMOM – AHAP Power Clean Hang Squat Clean Push Press Push Jerk Then: 3 Rounds 30 OH Walk Lunge with 45/25 12 Dead Lift 245/165 12 Ring Dips 30 Lateral Hops over bar Post Loads and times to Comments:

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WOD 7/2/14

Skill AMRAP 7 minutes 10 Single leg Squats, Alt Legs 25 ft Handstands Walks Then…. 3 Rounds: 15 Power Cleans, 135/95 200m Run 12 C2b Pullups 200m Run 9 Box Jump, 30/24 Ladies Burnout Racer Tanks are Here!  

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WOD 7/1/14

Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run   Fudalalalala brought out the old school singlet for Saturday’s lifting meet.  He attended Council Rock High School back in the 1800’s

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