WOD 12/28/12

7 Min EMOM: 3 Hang Squat Cleans, Heavy Then, w/a partner… 75 DU 50 Toes To Bar 75 DU 40 Toes To Bar 75 DU 30 Toes To Bar 75 DU 20 Toes To bar 75 DU 10 Toes To bar *1 partner works at a time New Years Eve Schedule: 6am, 7:30am, 9:30am, 12noon,

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WOD 12/27/12

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders 9 Push press (135/95) 9 Box Jumps Strength Class Back Squat 5×5 Push Press 3×3 Post Times and Loads to Comments.  

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WOD 12/26/12

EMOM 10 min Power Snatch + Hang Snatch + OH Then… Randy w/burpees 75 Power Snatches, 75/55 *5 Burpees on the minute every minute (beginners will do 3 burpees) Fogo De Chao Celebrating X-Mas while representing! 

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WOD 12/24/12

X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy

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WOD 12/23/12

Happy birthday to Kim (Dorito Loco) Oly lift class is canceled tomorrow morning Open Gym 10 am Endurance WOD 11am Run 1 Mile 3 Rounds 25 Air Squats 25 push ups 25 Pullups Run 1 Mile  

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WOD 12/22/12

“Jingle Bells” 30 Minute Death by: KB Swings, 53/35 Burpees Pre-Ordered Winter Hoodies are now here! You can pick them up in the lounge.

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WOD 12/21/12

Complete the following with a partner: Max DU in 5 Minutes (Score= Total DU between you and your partner) Then… 21 Alt deadlifts, 305/225 21 Alt Box Jumps, 24/20 200m Run 15 Alt deadlifts 15 Alt Box Jumps 200m Run 9 Alt Deadlifts 9 Alt Box Jumps 200m Run            

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WOD 12/20/12

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:

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WOD 12/19/12

Every 30 seconds for 5 minutes Hang Squat Clean Thruster, heavy (0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30) Then… Cash In (200m run) 9-7-5 Muscle-Up Thruster, 135/95 Cash Out (200m run) CFWC members goin for it with the rope climbs      

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WOD 12/18/12

Back Squat 5-5-5 Then… The Jinx Happy 47th birthday to Jason M! 4 Rounds 12 Wall Ball Sit Ups 20/14 12 Wall Balls 20/14 10 Feet 12 Back Squat 135/95 11 Floor Press 135/95

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WOD 12/17/12

bw-poweri.mp4 3×10 Barbell step-ups heaviest weight possible 7 Rope Climbs 15 Deficit push-ups, hands on 25 pound plates 5 Rope Climbs 15 Push-ups 3 Rope Climbs 15 Push-ups

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WOD 12/16/12

10am: Olympic Lifting Class 11am: Endurance Class For Time: 10 Burpee Box Jumps, 24/20 20 BW Squats 20 burpees 20KB C&J 30 BW Squats 30 Burpees 30 KB C&j

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