WOD 4/10/18
EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904
WOD 4/9/18
Box Squats: 5 x 5 Then….. 12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec)
Endurance WOD 4/8/18
9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 600m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 800m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats
WOD 4/7/18
Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight Multiple stations of bench press, deadlift, and cleans will be set up. Rotate through the stations until the rep scheme is completed.
WOD 4/6/18 (4pm/5:30pm classes this evening)
WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb 400m Med Ball Run Relay, 20/14 2 Rounds 45 DU / 45 DU Relay 15 Synchronized OHS, 95/63 4 Alt Rope Climbs 400m Med Ball Run Relay, 20/14 1 Round 90 DU
WOD 4/5/18
Hang Cleans 2-2-2 Then: 3 Rounds of: 10-8-6-4-2 Reps of: Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes 2 Bar Rd1=95/63 Rd2=135/93 Rd3=155/103 Post Loads and Times to ZEN ad Comments:
WOD 4/4/18
Strict Press: Find 5 Rep Max then… 2 x M.E. Burn out sets using Dumbells (Goal = 8 -12 reps) *Rest 2 -3 min between sets Then…. 2 Rounds for Max Reps of: 2 Minutes M.E. Push Press, 95/63 REST 1 MINUTE 2 Minutes M.E. Front Squats, 135/93 REST 1 MINUTE 2 Minutes
WOD 4/3/18
EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall Balls 60/50 Cal Row or 30/20 Cal Bike Sign Up for the Super Total Here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904
WOD 4/2/18
Box Squats 5×5 (if you are squatting to depth increase weight if not stay at the same weight and lower box height) Then… EOMOM for 12 min 1st min 10 DB Floor Press 50/35’s 2nd min 10 Lateral DB (50/35) Box Step overs 20/16
Endurance 4/1/18
Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch 50/35 20 V Ups 15 Cal Bike 10 Ring Rows Or, if you missed Saturday’s WOD because of the Butterfly Run: Jannie (Jackie plus Annie) 50 Double Unders 50 Situps
3/31/18 Open Gym Only 8-12
Reminder: Today is the Elizabeth Ciunci Butterfly Run. We will all be at Great Valley High School running in support of member Mike Ciunci. We will have Open Gym from 8am-12 noon for those not attending the run. We hope to see you all at the run! Sign up for the Race HERE Race
WOD 3/30/18
WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs 16 Min AMRAP 10 Strict Synchronized Pull-ups 20 Synchronized Pistols 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 40 Toes 2 Bar (Partner Hangs) 50 Alt Box Jumps, 24/20 THE BUTTERFLY RUN IS THIS