WOD 8/13/13

Floor Press 10 Min to work up to a 1 RM Then….. 1000m Row 50 OH Walking lunge 45/25 50 hand Release Push Ups 50 Supermans 50 Sit Ups 50 KB Swings 70/53 50 Burpee Box Jumps 24/20 *Coaches, rotate people through on the rowers*   Lafrance at Test Your Metal

WOD 8/12/13

Body Weight Warm-up compare to your last numbers… 15 min to test/establish 1RM Clean 30 Chest 2 Bar Pull-ups 30 Burpees 20 C2B Pull-ups 20 Burpees 10 C2B’s 10 Burpess

WOD 8/11/13

9am: Yoga 10am: Oly Class 11am: Endurance 15 Min AMRAP: Run 1 Mile (Cash In) 15 Thrusters, 75/45 10 Toes To Bar ———5 min Rest———– 15 Min AMRAP: Run 1 Mile (Cash In) 20 DU 15 KB Swings, 53/35 The Next CrossFit Total will be Saturday August 17th at 10am. This is a friendly in-house

WOD 8/10/13

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17 Hot List  

WOD 8/9/13

1a. Push Press: 5-5-5 1b. Weighted Pullups: 3-3-3 *Super-set the above movements Then… Complete the following rep scheme with a partner. Only 1 person may work at a time on DU. However, when  DU are completed, partners may work at the same time, but not on the same movement. For example, while partner A is

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

917 Old Fern Hill Rd West Chester PA 19380