WOD 1/15/19
WOD 1/15/19

15 Minutes to a heavy Hang Clean Then…. AMRAP 18 Minutes 5 Muscle Ups 10 Squat Cleans 185/133 25/20 Cal Bike 5 Muscle Ups 30 Burpee Box Jumps 24/20 CFWC Partner Competition is February 9th!    

LEARN MORE
WOD 1/14/18
WOD 1/14/18

Front Rack 📦 Step up 5 sets of 6 reps @ 81% Then… 12min Emom 1st min Plank Pull Thru 2nd min KB Clean & Jerk 53/35 3rd min Single Arm Alt Swing Work as long as you can into each min.

LEARN MORE
Endurance WOD 1/13/19
Endurance WOD 1/13/19

9 am- Olympic Lift Technique Class with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 500m Row or 400m Run 10 Burpee Pullups 20 Box Jumps 24/20 30 Push Press 95/63 40 Goblet Squats 53/35 50 Sit Ups  

LEARN MORE
WOD 1/12/18
WOD 1/12/18

Bench Press: 3 x Body Weight Bench Press *Complete max reps of Push-ups after each working set *Rest 3 min between each set   Then…   For Time: 42 Wall Ball Shots, 20/14 30 DB Hang Cleans (15 per arm), 50/35 21 HSPU   30 Wall Ball Shots 30 DB Hang Cleans (15 per arm)

LEARN MORE
WOD 1/11/19
WOD 1/11/19

WWPF 50′ DB Lunge Relay, 50’s / 35’s 40 Planking Burpees 40 Alt Box Jumps, 24/20 10 Alt Rope Climbs   50′ DB Lunge Relay 30 Planking Burpees 30 Alt Box Jumps 8 Alt Rope Climbs   50′ DB Lunge Relay 20 Planking Burpees 20 Alt Box Jumps 6 Alt Rope Climbs   50′ DB

LEARN MORE
WOD 1/10/19
WOD 1/10/19

Clean and Jerk 3-3-2-2-1-1-1   Then:   12 Min Ladder of:   2 Power Clean and Jerks 135/93 2 Toes to Bar 21 Double Unders   4 Power Clean and Jerks 4 Toes to Bar 21 Double Unders   6 Power Clean and Jerks 6 Toes to Bar 21 Double Unders   8 Power Clean

LEARN MORE
WOD 1/9/19
WOD 1/9/19

Front Squat: 3 x 5 @ 80%   Then…   For Time:  15 OHS, 115/73 30 Pull-ups 15 Front Squats, 155/93 20 C2B Pull-ups 15 Back Squat, 185/123 10 Bar Muscle Ups   SIGN UP HERE Looking for Judges to Sign up as well!    

LEARN MORE
WOD 1/8/19
WOD 1/8/19

15 Minutes to a heavy Snatch Then…. Crossfit Open WOD 13.1 AMRAP 17 Minutes  40 Burpees to target 75/43 pound Snatch, 30 reps 30 Burpees 135/73 pound Snatch, 30 reps 20 Burpees 165/98 pound Snatch, 30 reps 10 burpees 210/118 pound Snatch, as many reps as possible

LEARN MORE
WOD 1/7/19
WOD 1/7/19

Front Rack Barbell Box Step-up 6 sets of 5 @77% of last weeks weight Then 10min AMRAP 50 ft Crab walk 10 Ring Push-ups 20 Alt SA Russian Swing 53/35  

LEARN MORE
Endrance WOD 1/6/19
Endrance WOD 1/6/19

9 am- Olympic Lift Technique Class with Tolbert 10 am- Endurance withBrian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 600m Run 5 Strict Pullups 10 Pushups 20 V Ups 30 Barbell Thrusters 45/33 40 Double Unders *Must row 2 x 500m and Bike 2 x 30/20 Cal at some point*      

LEARN MORE
WOD 1/5/19
WOD 1/5/19

Push Press   3-3-3   Then:   15 Min AMRAP of:   15 Box Jumps (24/20) 12 Push Presses (115/83) 9 Pullups   Post Loads and Times to ZEN and Comments:

LEARN MORE
WOD 1/4/19
WOD 1/4/19

WWPF For Time   500m Row / 500m Row Relay 55 Deadlifts (partner holds DL/Switch every 5), 225/153   400m Row / 400m Row Relay 45 Toes 2 Bar  (synchronized)   300m Row / 300m Row Relay 35 Deadlifts (partner holds DL/ Switch every 5)   200m Row / 200m Row Relay 25 Toes 2

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