WOD 10/17/12

EMOM for 7 min: Power clean + hang squat clean + push press Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle-up 10 Hang Power Clean, 135/95

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WOD 10/16/12

AMRAP 10 Minutes 3 Squat Cleans 155/115 6 Shoulder to Over Head 9 Toes to Bar then…. AMRAP 7 Minutes 3 Squat Snatches 135/95 6 OHS 9 Chest to Bar Pullups 9:30 class, goin for it!!

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WOD 10/15/12

Weighted dip 5-5-5-5-5 reps Then: 50 double unders 25 Push ups 50 double unders 25 DB snatch ( alternating @ 75lbs) 50 double unders 25 Jump Pull-ups ( have a bar approx 12″ above reach, and perform a jump into a pull-up ) 50 double unders Post loads of dips and time of met-con to

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WOD 10/13/12

The Freaking Forty For time: 40 Box jump, 24 inch box 40 Jumping pull-ups 40 Kettlebell swings, 1 pood 40 Walking Lunge, 40 Knees to elbows 40 Push press,  45/35 40 Good Mornings  45/35 40 Wall ball shots, 20 pound ball 40 Burpees 40 Double unders Post time to comments.

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WOD 10/12/12

Partner Friday Dueling Isabel (60 Snatches, alternating reps), 135/95 Partner Karen (150 Wall Balls), 20/14 (10ft) Dueling Grace (60 Clean & Jerks, Alternating reps), 135/95 Above: Next weeks partner WOD

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WOD 10/11/12

Thrusters 1-1-1-1-1 Then: As many reps as possible in 12 minutes of: Thrusters (135/95) & 5 Burpees at the top of each minute Post total number of Thrusters completed in the 12 Minutes. Strength Class Bench Press 5×3 Power Clean 5×3 Post loads to comments:   CrossFit West Chester has exceeded its goal of $2,000

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WOD 10/10/12

EMOM For 7 Minutes: power clean + HSC + push jerk, heavy Then… 21-15-9 Box Jump, 24/20 Burpee bar touches KB Swing, 53/35 Our Halloween party will be Friday October 26th from 6pm-10pm. Come dressed in your best costume and bring your best Chili for our 2nd annual Chili Cook-off.

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WOD 10/9/12

Front Squat 5×5 3 Second pause on reps 1 and 5 Then….. 5 Rounds 7 Front Squats 135/95 15 Ring Push Ups 15 Toes to Bar Coach Cam post FGB.  He did it right.

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WOD 10/8/12

Kaminski AMRAP 20 Minutes 1 Rope Climb 5 Deadlifts 315/225 10 KB Swings 70/53 200m Run Today is James Kaminski’s last day at CFWC for a while.  He will be going to Officer Candidate School.  Good luck James!!!

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WOD 10/7/12

9am: Open Gym (Unlimited Members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance 1pm: Eagles Tailate FOR TIME: Run 1 Mile 30 Muscle Ups Our Eagles Tailgate will start after the 11am Endurance WOD. Bring your favorite tailgate food or game. E.A.G.L.E.S Eagles!

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WOD 10/6/12

8AM: CrossFit Beginners (Kipping Pull-up Clinic) 9AM: CrossFit 10AM: Open Gym (Unlimited Members) FOR TIME: 21 Pull-ups 21 Situps 50ft Walking Lunges 18 Pull-ups 18 Situps 50ft Walking Lunges 15 Pull-ups 15 Situps 50ft Walking Lunges 12 Pull-ups 12 Situps 50ft Walking Lunges 9 Pull-ups 9 Situps 50ft Walking Lunges 6 Pull-ups 6 Situps 50ft

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