WOD 10/6/13
9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m Make sure you say hi to all the newbs
WOD 10/5/13
Happy Belated Birthday to John Cigler & Jim Fris! “Karen” 150 wall Ball shots for time. Every 3 Minutes 10 Toes to Bar / Toes Through Rings
WOD 10/4/13
Partner Friday Chipper (Split up reps anyway) 10 Rope Climbs 400m Run 20 Snatches (Full), 135/95 400m Run 30 Turkish Getups, 53/35 400m Run 40 Alt Box Jumps, 30/24 400m Run 50 Hang Power Cleans, 135/95 Janice winning the master division @ Barbell’s for Boobs last year
WOD 10/3/13
Jerk From Rack 7×1 Then: 50 DOuble Unders 10 Clean and Jerk (135/95) 40 Double Unders 8 Clean and Jerk (135/95) 30 Double Unders 6 Clean and Jerks (135/95) 20 Double Unders 4 Clean and Jerks (135/95) 10 Double Unders 2 Clean and Jerks (135/95) Strength Class Front Squat 3×5 Push Press 3×5 Post loads
WOD 10/2/13
Back Squat: 5-5-5 Then… 3 Rounds: 400m Run 20 Burpees , (hit target above max reach) 12 Strict Pullups 3-2-1….GO! Last Years Barbells For Boobs Fundraiser
WOD 10/1/13
Deadlift 5-5-5 Then….. AMRAP 12 Minutes 3 Deadlifts 275/205 3 Ring Muscle Ups Then…. EMOM 5 Minutes 100m Sprint Happy birthday, Bankus!!!
WOD 9/30/13
Double Kettlebell Push-Press 5×5 Death By HSPU’s and KB Swings 53/36# With a continously running clock perform: 1 KB Swing and 1 Handstand Push Up in the first min 2 KB Swings and 2 Handstand Push Ups in the second min 3 KB Swings and 3 Handstand Push Ups in the third min
WOD 9/29/13
9am: Yoga 10am: open gym 11am: Endurance For Time: Run 1 mile 50 burpee pullups 50 Situps 50 Walking lunges, 45/25 Run 1 mile Give it up for your 11am Endurance Coach!
WOD 9/28/13
8am: Beginners 9am: Experienced 10am: Open Gym (Ryan is still on vacation) “Fight Gone Bad” 3 Rounds: Sumo Deadlift Highpull, 75/55 Box Jump, 20″ Push Press, 75/55 Row for Cal Wall Ball Shots, 20/14 1 min break *Each round consist of 5 movements, each 1 minute in length. There is no rest between movements. However,
WOD 9/27/13
Power Clean: 3-3-2-2-1-1-1 Then… (20 Min)Partner Friday Relay 5 Power Cleans, 185/135 12 C2B Pullups 30 Lateral Jumps Steph V. finishing off “Grace” at last years Barbells For Boobs fundraiser Register HERE to start your own fundraising page (It’s FREE!). Sign up under CrossFit West Chester!
WOD 9/26/13
Power Snatch 3-3-2-2-1-1-1 Then: 12 Min AMRAP of: 3 Power Snatch (155/110) or 75% of 1RM 6 Knees to Elbow 9 Pushups 7:30 Strength Class Post Loads and Times to Comments:
WOD 9/25/13
7 Min EMOM: Squat Clean + Hang Squat Clean + Front Squat + Jerk Then… “Barbells For Boobs Training WOD” For Time: 200m run 21 C&J, 135/95 200m Run 15 C&J 200m Run 9 C&J CFWC will be hosting Barbells for Boobs Saturday Oct 26th. Register now and help save a pair!