WOD 8/24/18
WOD 8/24/18

EMOM 7 Min Snatch + Hang Snatch + OHS   THEN…   WWPF 400m  Run Relay 21 Synchronized Power Snatches, 95/63 12 Alt Rope Climbs   300m Run Relay 15 Synchronized Power Snatches, 115/73 8 Alt Rope Climbs   200m Run Relay 9  Synchronized Power Snatches, 135/83 4 Alt Rope Climbs      

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WOD 8/23/18
WOD 8/23/18

Front Squat 2-2-2   Then:   AMRAP 13 Min of:   7 Front Squat 135/93 10 Hand Release Pushups 13 Box Jumps 24/20   Post Loads and Times to ZEN and Comments:   Members and Friends must sign up ahead of time and fill out the online waiver Adults Bring a Friend at 9am  CrossFit

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WOD 8/22/18
WOD 8/22/18

Bench Press: 2 RM 2 x 2 @ 90-95%   Then…   Complete 3 Rounds of  each exercise for :40 of MAX work followed by :20 of REST (Complete all 3 rounds before moving to the next).  SDHP, 70/53 Ab Mat Sit-ups Wall Ball Shots, 20/14 10m Shuttle Run (10m = 1 rep) *Post total

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WOD 8/21/18
WOD 8/21/18

15 Minutes to a Heavy Clean Then….. 3 Rounds 5 Ring Muscle Ups 10 Cleans 185/123 50 Double Unders This Saturday is Bring a Friend Free Day! We will have regular class at 8am, bring a friend for adults at 9am and bring a friend for kids/youth at 10am.  Please have your friends pre register

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Endurance WOD 8/19/19
Endurance WOD 8/19/19

Olympic Lift Technique Class 9am Endurance WOD 10am Yoga with Brantlee 11:15am Olympic Lift Class Pause Snatch-Build to a Heavy Double Pause Jerk-75%/2×4 Endurance AMRAP 35 Minutes 800m Run 10 Strict Pullups 15 Burpees onto Plate 45/25 20 Weighted Lunge 45/25 500m Row Yoga with Brantlee will be at 11:15 am today!  

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

Strict Press 3-3-3 Then…. AMRAP 13 Minutes 200m Run 8 Front Squats 155/103 8 Burpees Over Bar 1 Rope Climb Sign up for our free trial Yoga class with Brantlee on Sunday at 11:15am http://crossfitwc.com/schedule/    

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WOD 8/17/18
WOD 8/17/18

WWPF 200m Farmers Carry Relay, 70’s/53’s (Switch every 100m)   21-15-9 Hang Cleans, 165/113 (partner holds front rack) Synchronized HSPU   400m Farmers Carry Relay , 70’s/53’s (Switch every 100m)   9-15-21 Shoulder 2 OH, 165/113 (partner holds front rack) Synchronized Toes 2 Bar   200m Farmer Carry Relay, 70’s/53’s (switch every 100m)    

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WOD 8/16/18
WOD 8/16/18

DeadLift 3-3-3   Then   3 Rounds   400 Meter Run 50 Air Squats 20 Med Ball Situps (20/15) 15 Deadlifts (255/173)   Post Loads and Times to ZEN and Comments:  

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WOD 8/15/18
WOD 8/15/18

Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10 sec of rest for each movement Cal Row Russian Twists, 20/14 Lateral Box Jump Overs, 20/16 Russian Alt Swings, 70/53     Sign up for our Free Trial Yoga Class

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WOD 8/14/18
WOD 8/14/18

EMOM 7 Minutes 3 Hang Snatch Then…. AMRAP 17 Minutes 30 DB Snatch 50/35 20 DB OH lunge in place (regional standard) 50s/35s 15/10 Cal Bike 5 Bar Muscle Ups Pete and Ara, bench brothers  

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WOD 8/13/18
WOD 8/13/18

Back Squat 4RM then 2×4 @90%+ Then… 8 min Ladder DB Power Cleans  2-4-6-8-10 etc… (50/35) Two Push-up Burpee 1-2-3-4-5 etc…

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