WOD 2/25/13

3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands.  Scaling by lowering hands and starting with as much bent leg position to jump and pull chin over hands.  It is suggested to switch grips which hand is on top to better facilitate grip strength

WOD 2/24/13

10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition. We are partnering with The Lord’s Pantry in Downington to give back in our community. We will have 3 workouts with a 4th for the top 10 men and women

WOD 2/23/13

Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards = the number of repitions of the exercise for that suit, Royalty cards = 10, Aces = 20, Jokers = wild!? There will be different levels of difficulty for each exercise

WOD 2/22/13

Strength With a partner,  15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each partner) 100 KB Swings, 53/35 *Rope Climb (each partner) 50 Ground To OH, 135/95 *Rope Climb (each partner) *Both partners must complete the rope climb before moving onto the next

WOD 2/21/13

DeadLift 5×3 Then 12 Min AMRAP 3 Deadlift 275/185 5 Burpees 7 KettleBell Swings 2pood/1.5pood 9 Situps Post times and Loads to Comments:

WOD 2/20/13

7 Min EMOM: 3 Hang Power Snatches + 1 OHS Then… 3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Snatches, 135/95 Mobility Class Tues/Thurs at 5pm  

WOD 2/19/13

Work up to a 1 RM of the following complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Shoulder to Overhead Then…… 7 Rounds 7 Power Cleans 135/95 7 Front Squats 7 Toes to Bar 7 Chest to Bar Pullups Beers doing some muscle ups!  

WOD 2/18/13

1RM 20m Weighted Walk. This will be like the stimulus of a Yoke Walk. You’ll load a bar with weight on a rack, take the weight for a walk up the box and back to the rack. 4 Rounds of 6 Skin-the-cats (RX Movement from a ring height that feet don’t touch, scale leverage i.e.

WOD 2/17/13

10am: Olympic Lifting 11am: Endurance 5 Attempts: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Jerk THEN… 3 Rounds 5 MU 50 Air Squats The Ninja Turtle rocking out the KB Swings during Donkey Kong

WOD 2/16/13

Strength Back Squat: 3 X 5 Then… Donkey Kong 21-15-9 KB Swings, 53/35 (Scale Pullup bars, run up stairs) Burpees Box Jumps, 24/20 8AM: CrossFit Beginners 9AM: CrossFit 10AM: Open Gym

WOD 2/15/13

3 Rounds : 1a. Max Effort Press,  use 75% of 1RM 1b. Max Effort Pullups (Kipping only after M.E. Strict Pullups) *Rest 1-2 minutes between rounds Then… 12 Min AMRAP: 3 Wall Climbs 6 Deadlift, 275/205 9 Toes Through Rings Happy Birthday to Coach Kenny!    Partner Friday will be back next week:)    

WOD 2/14/13

Clean 5×2 Then Valentine Special Couple’s Karen Meets Grace 150 Wall Balls 30 Clean and Jerks No Rest Valentine After Hours Couple’s Fran 21-15-9 Thrusters Pullups *Karen Meets Grace – Team of two will perform all 150 wall balls. The Couple may break this up any way they see fit.  Couple moves to Grace once

917 Old Fern Hill Rd West Chester PA 19380