WOD 12/27/13

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    

WOD 12/26/13

Power clean and Jerk 7×1 Then 12 Min AMRAP of: Clean and Jerk Cindy 3 Clean and Jerk 165#/115# 5 Pullups 10 Pushups 15 Air Squats 7:30 Strength Class Post loads and times to comments:

WOD 12/24/13

CFWC will be open for a 6am, 7:30am, 9:30am and 12 noon.  We will be closed tomorrow. 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

WOD 12/23/13

Mob Clinic with Dana Hurley & Sue McClain (no relation to John) Complex Deadlift (snatch grip) – high  Pull –  Snatch – Back Squat – Good Mornings Follow last weeks protocol of completing a circuit of the complex 3times this week.  Start with the bar and add weight each three completions of the complex. Then:

WOD 12/22/13

9am – Yoga 10am- Olympic Lifting 11am – Endurance 5 Rounds: In teams of 3… 1 min: Row for Cal 1 min: Thrusters, 95/65 1 min: Pullups *2 min rest between round Each person on the team will rotate through all 3 movements. These should be all out efforts each round. The Moblity Clinic is

WOD 12/21/13

Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings,  36#/26# 50 Walking Lunge 50 Knees to elbows 50 Push press, 45#/35# 50 Back extensions/Supermen 50 Wall balls, 20#/15# 50 Burpees 50 Double unders Post time to comments: Dan Gets his first Muscle Up on his Birthday.

WOD 12/20/13

Back Squat: 3-3-3  Then… “Wacky Wiser Partner Friday” AMRAP 8 min Burpee Broad Jumps for distance * Run 200m (partners will alternate the 2 movements) ——2 min break——- AMRAP 8 min Max Burpee Pullups * Run 200m (partners will alternate the 2 movements) The online ordering period for the CFWC camo hoodies are coming to

WOD 12/19/13

Power Snatch 3-3-2-2-1-1-1 Then 15-12-9-6-3 of: Power Snatch 135/95 Wall Balls Toes to bar. 7:30 Strength Class Post Loads and times to comments:

WOD 12/18/13

Overhead Squat: 3-3-3 (15 min) Then… *Cash In: 50 DU 30-20-10 Pullups Pistols Situps *Cash out: 50 DU Mobility Clinic Sunday Dec 22 @ CFWC 12:30pm – 2pm Pre-Pay: $10 Pay at Door: $15 Sue McClain (Physical Therapist) and Dana Hurley(Massage Therapist) will be at the box Sunday December 22 hosting a mobility clinic. Learn

WOD 12/17/13

EMOM 7 Minutes- AHAP 1 Power Clean 1 Clean (squat) 1 Hang Sq Clean 1 Jerk Then…. The Za 3 Rounds of 3 Minute AMRAPS- 3 Minute break between each 3 minute AMRAP AMRAP 3 Minutes 3 Power Cleans 185/125 6  Slapping Push Ups 9 Jumping Air Squats   Happy birthday to the beautiful Za!

WOD 12/16/13

Scaled group from CFWC at Hardbat Holiday Classic Barbell Complex – Complete the complex 5 times add weight for 20 min. Row Clean Front Squat Military Press Back Squat Good Mornings Then: 30-20-10 Barbell Thrusters 95/65 Burpees over the bar.

917 Old Fern Hill Rd West Chester PA 19380