WOD 1/27/15

15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups 3 Minute Rest Then…. AMRAP 5 Minutes 3 Hang Cleans  (anyway) 195/143 5 Box Jumps 30/24 7 Chest to Bar Pullups 5 Minute rest Then….. AMRAP 7 Minutes 3 Hang

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WOD 1/26/15

Congratulations to all the CFWC ladies that lifted this weekend! Back Squats: wk 2 1 x 3 @ 80% 2 x 3 @ 85% 3 x 3 @ 90% 10 min AMRAP 10 plyo plate push-ups 10 OH walking lunge 45/25 For plyo push-ups start with one hand on a plate other hand on the

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WOD 1/25/14

9am: Open Gym 10am: Open Gym 11am: Endurance “Tabata Enduro” – 8 Rounds of 20 seconds of work/ 10 seconds of rest for each movement Cal Row Pushups SItups Squat Double Unders Eat all the doughnuts on your Birthday! HAPPY 21st BIRTHDAY

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WOD 1/24/15

Deadlift 7×2 Then: 12 Min Ladder of: 30 Burpees 75/45 pound Snatch, 20 reps 20 Burpees 95/65 pound Snatch, 20 reps 10 Burpees 135/95 pound Snatch, 20 reps 5 burpees 155/110 pound Snatch, as many reps as possible Post Loads to Comments and Zen   Class is still a ON for Saturday 1/24.  We will

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WOD 1/23/15

Bench Press: 3 x 5 Weighted Pullup: 3 x 5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 90 Cal Row 60 Deadlifts, 225/155 (partner must hold bar at full extension) 30 Planking Burpees Marco throwing down at Wodapalooza this past weekend  

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