WOD 4/8/13

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a

WOD 4/7/13

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions (Superman Rocks) 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Happy birthday, LAAAAAAFRANCE!!

WOD 4/6/13

Over Head Squat 7×1 Then 3 Rounds 400 Meter Run 20 Kettle Bell Snatches (10L/10R) (53#/36#) 12 Over Head Squats 95#/65# Post loads and times to comments: 10AM Games WOD 13.5 Support Cherie Fishbaugh and Corinne Murphey and SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K on April 27th.   More Information

WOD 4/5/13

Back Squat: 3 X 8 Then… Partner Death By: Snatch, 115/75 Burpee *Partners switch movements every minute until you can no longer complete that number of reps for that minute. Don’t forget that Next Saturday April 13th, CFWC will host it’s first Competition supporting Lords & Pantry in Downingtown. We encourage everyone to bring canned

WOD 4/4/13

CrossFit Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. TIME BONUS: If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in

WOD 4/3/12

Sumo Deadlift 5×3 Then 10 Rounds of: (18 min time cap) 5 Pullups 7 Wall balls 10 Sumo Deadlift High Pull (75/55) Post Loads and Times to comments:

WOD 4/2/13

EMOM 8 Minutes Bear Complex with 70-80% 1 RM Clean and Jerk Bear Complex=Power Clean, Front Squat, Shoulder to Overhead, Back Squat, S2OH Then….. 5-4-3-2-1 Bear Complex 135/95 Muscle Up

WOD 4/1/13

Tabatta L-sits x 8 Secret Service Snatch Test – 10 min With a 24kg kettlebell, get at least 200 snatches to pass the Secret Service snatch test. Alternate arms as needed. Cash Out: Sit-up to straddle 15 Pancake split hold for 4 min

WOD 3/30/13

8am- Beginner’s WOD 9am-WOD 10am- Open Gym and 13.4 WOD 3 Rounds 800m Run 50 Sit Ups 30 OH Walking Lunges 45/25 Reminder: On Easter Sunday we will ONLY be open from 10am-11am for 13.4

WOD 3/29/13

7 Min Partner EMOM Each partner complete 1 full snatch within 30 seconds, 135/95 Then… Partner AMRAP in 18 Minutes 1000m Row 50 Thrusters, 45 30 Pullups *Split the reps up anyway We are encouraging everyone to support Mike (The Animal) this Saturday March 30th for the Annual Elizabeth Ciunci 5K Butterfly Run.  Click HERE

WOD 3/28/13

CrossFit Open Workout 13.4 7 Min AMRAP: 3 Clean  & Jerk, 135/95 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To bar *Continue this pattern until 7 minutes runs out. Watch the video below for the standards…  

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