WOD 5/23/14 (6am, 12noon, 5pm classes only)

With a Partner, Complete the Following: 150 Wall Balls Shots, 20/14 90 cal Row 30 Snatches, 135/95 *1 partner works at a time. Your Snatches & Jerks are in Fairfax, VA for the Mid-Atlantic Regionals! Watch them LIVE this weekend HERE.  

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WOD 5/22/13

Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back at 1 if you fail) Post Loads, Rounds and reps to comments:

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WOD 5/21/14

OHS: 3-3-3 Then… 15 min AMRAP: 30 Double Unders 20 KB Swings, 53/35 10 Target Burpees (above max reach) Regionals 2010

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5/20/14

EMOM 7- AHAP 1 Clean (squat) 1 Front Squat 1 Jerk Then…. 800m Run 9 Ring Muscle Ups 9 Clean and Jerk 135/95 400m Run 7 Ring Muscle Ups 7 Clean and Jerk 200m Run 5 Ring Muscle Ups 5 Clean and Jerk Congrats to Steph, who also graduated with her Master’s Degree!

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WOD 5/19/14

3 rounds of Max Effort Dips (if you can do a set of 20 add weight) Then: 21 – 15 – 9 Kettlebell Snatch (one arm – R) 53/35 L-Hang Pull Up Kettlebell Snatch (one arm – L) 53/35 CFWC 2014 Regional Team has been working hard and ready for this weekend!

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WOD 5/18/14

Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats 185/135 7 Burpee Pullups 400m Run Congratulations to Janice B who graduated with her Master’s Degree

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WOD 5/17/14

8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach   10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m run 30 Walking lunges, 53/35 20 KB snatch, Alt 53/35 10 Weighted Pullups, 53/35 Support your Snatches & Jerks down at the Mid- Atlantic Regional $20 (cash or charge account)

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WOD 5/16/14

With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs * During thrusters, the bar may never touch the ground during the working set. Come join us Memorial day at 10am for the classic hero WOD “Murph”. 1 mile Run 100

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WOD 5/15/14

Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.

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WOD 5/14/14

TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU in increments of 5 -10-15-20-25-30-35-40-45-50- 45……) Watch TEAM CFWC Snatches & Jerks live next weekend on the games site MID-ATLANTIC REGIONALS (MAY 23-25)

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WOD 5/13/14

Front Squat 3-3-3 Then……… Fran 21-15-9 Thruster 95/65 Pullup Then…. Immediately after, row 1000 Meters See you for Fran!!  

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Gymnastic Strength 4 Rounds Not for Time 1A) 30′ seal walk 1B) Rope Climb (Your hardest version leg less – w/legs – Rope Pull-ups[5] – Jumping Rope Pull-ups[5]) Then: 15 Min AMRAP 10 Power Snatches 115/75 10 Alternating Barbell Step-ups 20/16 ”    

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