WOD 1/4/13

With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of the same squat rack. Then… Partner AMRAP in 20 Minutes 50 DU 40 Squats 30 Situps 20 HR Pushups 10 Pullups *One partner will start on DU & one will

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WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

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WOD 1/2/12

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    

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WOD 1/1/13

New Years Day Schedule: 10am 12 Noon 4pm Happy New Year! As we enter the new year, let us remember those who gave their lives for a greater cause.  Today we honor Victoria Soto, who lost her life in the school shooting in Connecticut. VICTORIA 5 Rounds 10 Thrusters 95/65 14 Box Jumps 24/20 12

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WOD 12/31/12

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders If Needed you can scale to do a filthy

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WOD 12/30/12

10 AM Open Gym 11 AM Endurance 3 Min AMRAP of: Jumping Squats, 45lb Then… 2 Min AMRAP of : Muscle-ups (scale with pullups) Then… 4 Rounds: 8 Pistols 10 HR pushups 16 KB Swings, 53/35 Then… For Time: 50 Jumping Squats, 45 10 MU  

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12/29/12

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  

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WOD 12/28/12

7 Min EMOM: 3 Hang Squat Cleans, Heavy Then, w/a partner… 75 DU 50 Toes To Bar 75 DU 40 Toes To Bar 75 DU 30 Toes To Bar 75 DU 20 Toes To bar 75 DU 10 Toes To bar *1 partner works at a time New Years Eve Schedule: 6am, 7:30am, 9:30am, 12noon,

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WOD 12/27/12

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders 9 Push press (135/95) 9 Box Jumps Strength Class Back Squat 5×5 Push Press 3×3 Post Times and Loads to Comments.  

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WOD 12/26/12

EMOM 10 min Power Snatch + Hang Snatch + OH Then… Randy w/burpees 75 Power Snatches, 75/55 *5 Burpees on the minute every minute (beginners will do 3 burpees) Fogo De Chao Celebrating X-Mas while representing! 

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WOD 12/24/12

X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy

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WOD 12/23/12

Happy birthday to Kim (Dorito Loco) Oly lift class is canceled tomorrow morning Open Gym 10 am Endurance WOD 11am Run 1 Mile 3 Rounds 25 Air Squats 25 push ups 25 Pullups Run 1 Mile  

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