WOD 8/8/13

Back Squat 3-3-3 Then: 50 Box Jumps 50 Wall Balls 50 KB Swings (53/35) 30 Box Jumps 30 Wall Balls 30 KB Swings (53/35) 20 Box Jumps 20 Wall Balls 20 KB Swings (53/35) 7:30 Strength Class Back Squat 5-5-5 Hang Clean 2-2-2 Post loads and Times to Comments: Be Sure to Vote for CrossFit

WOD 8/7/13

7 Min EMOM: Hang Power Snatch + Hang Squat Snatch + OHS Then… 3 Rounds: 400m Run 7 Wall Climbs 10 OHS, 135/95 CFWC Cheerleaders Coming Soon!        

WOD 8/6/13

EMOM 7 Minutes Hang Power Clean Hang Squat Clean 3 sec pause at bottom Front Squat 3 sec pause at bottom Then… Nasty Girls 3 Rounds 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans 135/95   Happy birthday, Yeager Bomb!!  

WOD 8/5/13

Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70% of your 1RM   5 Rounds for time: 10 one arm ring rows Alt Lt/Rt 10 One arm push-ups Alt Lt/Rt – if you can’t perform off floor use appropriate box height

WOD 8/4/13

9am- Yoga  No lifting or working out during this class 10am- Olympic Lift class 11am- Endurance WOD Crossfit Triathlon Run 2 Miles Row 2k 300 Double Unders or 500 Singles

4 Year Anniversary Party 8/3/13

10 am- WOD 12 noon-til it ends- Pig Roast and Party 10am WOD: In Groups of 4: with a pet rock 400m Run 100 Hand stand push ups (sub with 120 pushups) 120 pullups 400 Run 160 KB Swings 70/53 200 burpees 400m Run   CFWC 1.0- our very first space back in 2009  

WOD 8/2/13

The Following Tasks will be done with a partner. Add up totals between partners for each event. 15 Min Time Cap: 3 Attempts (each) to find a Max Broad Jump Establish Max Handstand Walk for distance (scale w/ assisted or max handstand hold) 3 Attempts (each) to establish max med ball throw, 20/14 Establish Max

WOD 8/1/13

Deadlift 15 Min to Find 1 Rep Max Then 15 Min Death By Deadlift and Burpee (275#/185#) Perform 1 Deadlift and 1 burpee the first min Perform 2 Dealifts and 2 burpees the second min etc… etc… When you fail to complete the round, start back at 1 until 15 min are up. Strength Class

WOD 7/31/13

12 Min EMOM: Even Minutes: Hang Squat Clean + High Hang Squat Clean + Jerk, Heavy Odd Minutes: Start with 10 DU and increase by 10 each odd minute (as long as you make the previous rep scheme) Then… 3 Rounds: 800m Run 30 C2B Pullups 15 Push Jerks, 135/95   We will be at

WOD 7/30/13

15 minutes 3 RM Touch and Go Snatch (any way) Then…. With a 10 Minute Cap: 3 Rounds 200m Run 10 Snatches (any way) 115/85 Then…. AMRAP 7 Minutes 100m Run 10 Slapping Pushups 20 Jumping Squats 45lbs for everyone   Don’t forget, CFWC’s 4 year anniversary party is this Saturday, August 3rd!! We will

WOD 7/29/13

20 Min Barbell Complex: Clean +  Strict Press + Push Press + Push Jerk + Split Jerk Lt foot and Split Jerk Rt foot. *Men Proceed in 10lbs increases, Women 5lbs Then… 3 Rounds: 20 Plate burpees (instead of jumping and clapping overhead you must jump onto a 25# plate ) 15 Toes 2 Bar

WOD 7/28/13

9 am-Yoga- No lifting or working out during this class! 10 am- Oly lifting 11am- Endurance OHS 3-3-3-3-3 Kind of Naughty Nancy 4 Rounds 800m Run 25 OHS 95/65         Liam!  

917 Old Fern Hill Rd West Chester PA 19380