WOD 5/27/15

1A. Bench Press: deload: 1 x 3 (65%), 1×3 (70%), 1 x3 (75%) 1B. Bent Over Row: deload 1 x3 , 1 x 3 , 1 x 3 , Moderate weight *Test 1RM Bench Press Next Wednesday Then… 2 Rounds: 9 Muscle ups 15 Deadlifts, 225/153 30 Box Jump Overs, 24/20   Murph Prep  

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WOD 5/26/15

2 x 1,000m Row Then….. AMRAP 2 Minutes Power Clean and Jerk 135/93 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 165/113 2 Minute Rest AMRAP 2 Minutes Power Clean and Jerk 185/133 Paul and Baz during Murph  

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WOD 5/25/14

Open Gym: 8-10am Memorial Day Murph: 10am Open Gym: 11:30am – 1pm “Murph” 1 mile run 100 pullups 200 Pushups 300 Air Squats 1 mile run *Newbies: Less than 6 months of consistent Crossfit classes , partner up w/someone and split up the reps.                 In memory of

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WOD 5/24/15

*Reminder: No Olympic Lift Class today* 9-11 am- Open Gym 11 am- Endurance WOD 4 Rounds 800m Run 50 Double Unders 25 Sit Ups     Reminder:  On Monday, Memorial Day, we will have Open Gym from 8-10am, Murph Class will run from 10-11:30, then we will have Open Gym from 11:30-1.  We will close

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WOD 5/23/15

8am: CrossFit 9am: CrossFit 10am – 12noon: Open Gym (Unlimited Members) Front Squat: 3 x 5 Then… 3 Rounds: 400m Run 30 Wall Balls, 20/14 (10ft) 15 Pullups               Memorial Day Murph: Monday @10am

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WOD 5/22/15

10 minutes of Handstand Walk Practice Then… 2015 Team Regional Event 7…kinda: 30 Cal Row – Partner holds Deadlift, 315/205 30 HSPU  – partner holds handstand 30 Toes 2 Bar – Partner hangs from bar 50′  Front Rack  Walking Lunges, 135/83 (16 in place lunges)- partner holds front rack *Partners will switch and complete all

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WOD 5/21/15

15 Min Find 1 Rep Max OverHead Squat Then: 15 Min Amrap of: 14 Deadlift (135/93) 12 Toes Through Rings 10 Hang Power Clean (135/93) 8 Burpess 6 Push Press (135/93) Post Loads and times to ZEN and Comments:  

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WOD 5/20/15

Bench Press: 3 x 5 Bent Over Row: 3 x 5 Then… FOR TIME: 200m Run 21 Power cleans, 135/83 50 Double Unders 200m Run 15 Power cleans, 155/103 50 DU 200m Run 9 Power cleans, 185/133 50 DU  CFWC was well represented. Thanks for the support and can’t wait until we make our run

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WOD 5/19/15

Power Snatch 1-1-1 Then…. 5 Rounds 5 Bar Muscle Ups 7 Power Snatches 135/93 10 Burpee Box Jumps 24/20   Congratulations to Gary on his 500 lb back squat!

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WOD 5/18/15

Congratulations to our team for representing us at regionals for the 6th year straight! 1 rep max Back Squat Then… For 12 min: Repeat TABATA intervals (20 seconds on, 10 seconds off) Complete the sequence below 3x total. Score your total reps. 2 rounds Pull Up 20 seconds Rest 10 seconds 2 rounds Push Up

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WOD 5/17/15

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run

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WOD 5/16/15

Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to bar 50m walking lunge 150m sprint 20 v-ups 50m walking lunge 150m sprint 20 sit-ups

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