WOD 8/3/18
WOD 8/3/18

WWPF FOR TIME 100/100 DU Relay   Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-up  (partner holds HS)   100/100 DU Relay   Complete reps: 10-9-8-7-6-5-4-3-2-1 Shoulder 2 OH, 135/83 (Synchronized) Strict Pull-up (Partner hangs)   100/100 DU Relay                  

LEARN MORE
WOD 8/2/18
WOD 8/2/18

Over Head Squat 3-3-3   Then:   12 Min AMRAP of:   7 OHS (115/83) 10 Toes Through Rings 200 Meter Run   Post Loads and Times to ZEN and Comments:

LEARN MORE
WOD 8/1/18
WOD 8/1/18

Bench Press: 6RM 2 x 6 @ 85-90%   Then…   2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max Target Burpees 1 Min Break 2 Min Max Cal Bike 1 Min Break   We lost a great friend of the CFWC community yesterday, RIP Hutch. We will honor you

LEARN MORE
WOD 7/31/18
WOD 7/31/18

15 Minutes to Heavy Clean and Jerk Then….. Cash in: 800m Run 3 Rounds 7 Muscle Ups 5 Bodyweight Clean and Jerks Cash out: 800m Run   The Crossfit Games start tomorrow!! Watch Evan compete at games.crossfit.com

LEARN MORE
WOD 7/30/18
WOD 7/30/18

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps THEN… 15 – 12 – 9 Sumo Deadlift High-pull 135/95 Chest to bar Pull-ups Good Luck to Evan Haines as he makes his way to Madison this week for The CrossFit Games!

LEARN MORE
WOD 7/29/18
WOD 7/29/18

9am Oly (Coach Amie) Muscle Snatch Power Snatch + Snatch Snatch High pull   10am Endurance: 0:00 – 8:00 100m Sprint EMOM   10:00 – 18:00 AMRAP 10 Pullups 15 Pushups 20 Situps 25 DU   20:00 – Finish 1 Mile Run   Amie is Coaching Olympic Lifting this Sunday.    

LEARN MORE
WOD 7/28/18
WOD 7/28/18

15 minutes  Work up to a heavy Turkish Get-up *Barbell, KB, DB, plate   Then..   For Time: 400m Walking Lunge, 50/35    

LEARN MORE
WOD 7/27/18
WOD 7/27/18

0:00 – 13:00 13 minutes to Heavy Power Snatch   15:00 – Finish   Partner Diane 42-30-18 Deadlift, 225/153  (Partner holds top of DL) HSPU (Partner holds HS)   Then… (No set break between)   Partner Annie 50-40-30-20-10 DU Relay Partner Med Ball  Sit-ups, 20/14  (Over Box)          

LEARN MORE
WOD 7/26/18
WOD 7/26/18

Over Head Squat 2-2-2   Then   7 Rounds of   7 Thrusters 95/63 7 Box Jumps 24/20 7 Pullups   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 7/25/18
WOD 7/25/18

Bench Press: 6 RM 2 x 6 @ 85-90%   Then…   For Time 30 Alt DB Snatches, 50/35 30 Wall Ball Shots, 20/14 30 Russian Twists, 20/14 Rest 2 Minutes 20 Alt DB Snatches 20 Wall Ball Shots 20 Russian Twists REST 1 Minute 10 Alt DB Snatches 10 Wall Ball Shots 10 Russian

LEARN MORE
WOD 7/24/18
WOD 7/24/18

EMOM 7 Minutes 1 Clean 2 Hang Cleans Then…. AMRAP 18 Minutes 20 Burpees 10 Cleans 185/133 10 Muscle Ups (5 Ring and 5 Bar) *Must bike 25/15 cal twice during workout*    

LEARN MORE
WOD 7/23/18
WOD 7/23/18

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps @ 80-85% THEN… 14- 12 – 10 – 8 – 6 – 4 -2 Pistols (scale today with cossack squats) 20 m Handstand Walk (scale with bear crawl) Thanks for the great turnout and love for our “Hutch WOD”

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