WOD 10/1/12

Happy Birthday Bankus!  As many rounds as possible in 15 minutes of: 9 Dumbbell Swings 6 Dumbbell Snatches 3 Overhead Walking Lunges Post total rounds.

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WOD 9/30/12

10am: Open Gym (REMINDER: NO OLY LIFTING CLASS THIS WEEK) 11am: Endurance For Time (20 min cap) 500m Row Rest as needed 2 mile run Rest as long as needed Then… 2:00 KB Swings, 53/35 2:00 Rest :90 KB Swings :90 Rest :60 KB Swings :60 Rest :30 KB Swings Weightlifting-1 REMINDER: No Olympic lifting

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WOD 9/29/12

Decked By Cards Coach will flip a card and you do the number of the face value RX’d Hearts = Push Ups Spades = Air Squats Clubs = Sit ups Diamonds = pull ups Joker = 400m run Super RX’d Hearts = Handstand Push-ups Spades = Pistols Clubs = Strict toes to bar Diamonds =

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WOD 9/28/12

Partner Friday Max Height Box Jump: 10 min cap Then.. With a partner… 42 Deadlifts, 225/155 42 HSPU 30 Deadlifts, 275/205 30 HSPU 18 Deadlifts, 315/225 18 HSPU *Beginners will stay with one weight the entire workout

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WOD 9/27/12

400 meter run 40 power snatch (75#/45#) 40 double unders 400 meter run 30 power snatch (75#/45#) 30 double unders 400 meter run 20 power snatch (75#/45#) 20 double unders 7PM Strength Class Power Snatch 3-3-2-2-1-1-1 Post loads and times to comments   No replacement coaches at CFWC, just plenty of certified and experienced ones.

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WOD 9/26/12

EMOM for 10 Min: Squat Snatch + OHS (go heavy) Then… AMRAP IN 12MIN 30 Air Squats 7 Burpee Bar Touches (If you can stand and touch the bar, it’s not high enough) 12 Pull-ups

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WOD 9/25/12

Test: In 20 Minutes Find 1 RM Back Squat Then……With a Partner 2 Minute Defense 10 Rounds 1 Power Clean 135/95 3 Hang Squat Cleans 2 Shoulder to Over Head Run 100ft One partner rests while the other works through the entire round. You cannot begin until your partner is done the 100 foot run. 15

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WOD 9/24/12

3 rounds of Max Effort (ME) Body weight Front squats Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped. Then- 4 rounds

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WOD 9/23/12

10am: Open gym 11am: Endurance 3 Rounds 400M Run 10 split snatches, 95/65 (must switch feet) 10 bar MU 400m run

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