WOD 9/25/30

Power Clean and Jerk 2-2-2 Then: 30 Double Unders 5 Power Snatch (155#/110#) 25 Double Unders 4 Power snatch 20 Double Unders 3 Power Snatch 15 Double Unders 2 Power Snatch 10 Double Unders 1 Power Snatch 10 Double Unders 1 Power Clean & Jerk (155#/110#) 15 Double Unders 2 Power Clean & Jerk 20

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WOD 9/24/14

EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53 3 SDHP, 70/53 100m Run 6 Kb Swings 6 SDHP 100m Run 9 Kb Swings 9 SDHP * Continue this pattern in accents of 3 reps until the clock runs

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WOD 9/23/14

  Test:  Back Squat 1 RM Then…. 4 Rounds 200m Run 15 Toes to Bar 10 Front Squats 135/95 TJ at his first lifting meet  

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WOD 9/22/14

Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions of the following as possible: 8 Ring Dips 4 Pullups 8 Jumping squats Start each round where you left off. Count total reps.   Maria, Foose, and Carl Paoli of

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WOD 9/21/14

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West Chester  

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WOD 9/20/14

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.

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WOD 9/19/14

TEST: 1 Rep Max Front Squat  Then… “Wacky Wiser Partner Friday” 15 Minute Clock: 100 cal Row 50 Planking Burpees AMRAP remaining time:  Rope Climbs, 15 ft    

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WOD 9/18/14

Over Head Squat 3-3-3 Then *18 Min Cap 400 Meter Run 21 Over Head Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter Run 9 Overhead Squat (95/65) 9 Box Jumps Rest 1 Min Then: 2 Min Max Effort Ring Dips   Register today and support a

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WOD 9/17/14

Power Clean: 3-3-3 Then… AMRAP 10 Minutes: 10 Pistols, alt 10 Toes 2 Bar (sub v-ups) 10 Shoulder to OH, 135/95 —–3 minute break——- AMRAP 3 Minutes: M.E. Double Unders     REGISTRATION IS OPEN!

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WOD 9/16/14

Back Squat 2-2-2 @90-95% Then….. With a 17 Minute Running Clock AMRAP 5 Minutes 10 Wall Balls 20/15 10 feet 10 Chest to bar pullups 2 Minute Rest AMRAP 10 Minutes 200m Run 10 KB Swings 70/53 3 Bar Muscle Ups   If anyone tries to use these on you, please run.      

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WOD 9/15/14

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength Skill: 5 Rounds for Quality (20 min cap) – 15 Squats. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can. – 10

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WOD 9/14/14

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release Push Ups 400m Run 50 Pullups 2oom Run CFWC at the Civilian Military Combine Run  

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