WOD 1/22/14

Front squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 50 Double Unders 21 Power Clean (135/95) 21 Pullup 50 Double Unders 15 Power Clean (135/95) 15 Pullup 50 Double Unders 9 Power Clean (135/95) 9 Pullup Post Loads and Times to comments and Zen,

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WOD 1/21/15

Snatch Grip RDL: 3 x 5 Max L Sit: 3 X M.E Then… “Butler Birthday WOD”  10 Rounds – 20 min time cap 3 Full Snatches, 165/115 3 Muscle ups *Cash out:  34 Burpees 34 Pullups   HAPPY  34th BIRTHDAY COACH JENNY 

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WOD 1/20/15

15 Minutes to work up to a heavy Clean and Jerk Then….. The Mark Janus 21-15-9 Hang Power Clean 135/95 Front Squat Shoulder to Overhead   The man, the myth, the legend, Mark Janus

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WOD 1/19/15

Congratulations to Coach Marco for battling it out with some of the top CrossFit Athletes in the country for a 4th place win! Week 1 Back squat: 3X5 Set 1: 75% Set 2: 80% Set 3: 85% Then: 10-8-6-4-2 Burpee box jumps 30″/24″ Alt. One arm KB/DB snatches 32/24kg

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WOD 1/18/15

9am Open Gym 10am Olympic Lifting 11am Endurance 25 Minute AMRAP 50 Double Unders 10 OHS 10 Pullups 10 Burpee over bar *Must Row 1000m during wod  

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WOD 1/17/15

5 Min EMOM: 5 Touch & Go Power Snatches, AHAP Then… 13.2 AMRAP 10 minutes: 5 Shoulder to overhead, 115/75 10 Deadlifts, 115/75 15 Box jumps, 24″/20″ The CrossFit Open is open to EVERYONE! Resister HERE and join the fun. Sign up, click CrossFit West Chester as your affiliate, choose CFWC Snatches and Jerks as

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WOD 1/16/14

Press: Test 1RM Then… “Wacky Wiser Partner Friday” 42-30-18 Squat cleans, 155/103 C2B Pullups   Good luck to Marco as he competes at Wodapalooza in Miami this weekend!  You can check his progress at:  https://www.thewodapalooza.com/  

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WOD 1/15/15

Overhead Squat 3-3-3 Then 5 Rounds: 30 Double Unders 20 KettleBell Snatch (53/35) 10 Hand Release Pushups Post Loads and Times to Zen And Comments   The 2015 CrossFit Games are almost here.  The Open Starts February 26th,  but more importantly Registration opens TODAY 1/15/15.   Click HERE to sign up.   We want  all

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WOD 1/14/15

Snatch Grip RDL : 3 x 5 Then… For Time: 30-20-10 Hang Power Snatch, 105/75 Alt Pistols Then… Weighted Front Plank Tabata        

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WOD 1/13/15

Test:  1RM Front Squat Then….. 7 Minute Ladder (reps increase by 1 each round) Bar Muscle Up Front Squat (Weight taken from the ground) 185/135 3 Minute Break Then….. Max Ring Muscle Ups in 3 Minutes (if no Ring MU, do max ring dips)   Ron and Steve, post Master’s Arctic Blast

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WOD 1/12//15

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    

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