WOD 7/3/13

15 Min to Establish a 1RM Jerk (Anyway) Then… 3 Rounds: 400m Run 50 Air Squats 12 Shoulder to OH, 155/115   We will hold class at 10am on the 4th of July. There will be room for ALL Levels.    

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WOD 7/2/13

Test: Work up to 1 RM Floor Press Then….. 10-9-8-7-6-5-4-3-2-1 Barbell Floor Press 135/95 Power Clean 135/95 Pull Up   Dumbbell Floor Press

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WOD 7/01/13

Front Squat 12 min to work up to a 1 rep max then drop in 20lbs increments and do sets of 3 until you have no weight on your bar Then: 12 min AMRAP 100′ Burpee Broad Jump 100′ Walking lunge with plate overhead 45/25

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WOD 6/30/13

9am- Yoga No lifting or open gym at this time 10 am- Open Gym 11am- Endurance WOD   Run 1 Mile 21 Thrusters 65/45 21 Pullups Run 800m 15 Thrusters 75/55 15 Chest to bar pullups Run 400m 9 Thrusters 95/65 9 Pullups with 3 second pause at top of each

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WOD 6/29/13

Traveling Kettlebell Grace 2 Pood / 1.5 Pood Complete 30 reps with each arm (60 total) for time of the following: Alternating Kettlebell Clean & Jerk + Overhead Walking Lunge

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WOD 6/28/13

7 Min EMOM: 1 Bear Complex Then…W/ A Partner: Death By: Back Squat, 135/95 Burpee Box Jump, 24/20 Don’t forget your stuff. It makes us sad when we can’t find it’s owner:(    

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WOD 6/27/13

Power Snatch 3-3-2-2-1-1-1 Then 4 Rounds 400 Meter Run 30 Double Unders 10 Power Snatch 155/110 30 Situps 10 Pullups Post Loads and Times to Comments: 7:30 Strength Class

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WOD 6/26/13

Snatch Balance: 3-3-3 (Beginners: OHS: 3-3-3) Then… 1 Round: 400m Run 50 Push-ups 30 Pistols Then…2 min rest 1 Round: 400m Run 30 Ring Dips 20 Pistols Then…2 min rest 1 Round: 400m Run 10 MU (scale w.jumping bar MU) 10 Pistols Surprises around every corner here at CFWC! Make sure you introduce yourself to

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WOD 6/25/13

2-2-2 Hang Squat Clean with 3 second pause at the knee Then….. 21 Power Clean and Jerk 155/105 21 Pullups 15 Squat Clean and Jerk 135/95 15 Pullups 9 Hang Squat Clean Thrusters 115/85 9 Pullups Happy belated birthday to Mitchy Poo (The Invisible Man)      

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WOD 6/24/13

Find a 1 rep max for overhead carry 50 ft. Then: Balls Deep 5 rounds for time 20 Med Ball Throws 20/14 lbs. 20 Med Ball Slams 20 Med Ball sit-ups/throws

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WOD 6/23/13

9am: Yoga 10am: Oly Class 11am: Endurance 12noon: Dead-lifting clinic (w/power lifting coach Marshall) ————————————————————- 11am Endurance WOD: 2x 800 meter sprint row/run. Rest 5 min in between. Then… 20 MIN AMRAP shuttle run. 25 m, 50 m, 100 m Max reps strict press 75/45, max reps pull ups Score is total reps of press/pull

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