WOD 3/17/13

10am-Open Gym and 13.2 WOD last chance!! 11am-Endurance WOD Row 2K and 100 Wall Balls 100 Pullups 100 Sit ups Break up any way   Gavin G-Strong Guy!!  Tom and Gaga have taught him well.  

WOD 3/16/13

8AM: Beginners (non-beer WOD) 9AM: CrossFit Open 13.2 10AM: St.Pukies Day Beer WOD 5 Rounds 200m Run 15 Inverted Burpees 15 Burpees 10 HSPU *Each each round starts with a beverage Last Years St.Pukies Crew

WOD 3/15/13

For Time: 12 Minutes to Establish a 1RM Snatch *This is done with your partner and 1 bar only 800m Weighted Run, 53/35 30 Snatches, 135/95 (These are alternating between partners) 800m Weighted Run, 53/35 Cash Out: 2 Rope Climbs Our Annual St.Pukies Day workout will be this Saturday April 16th. SATURDAY’S SCHEDULE 8AM: Beginners

WOD 3/14/13

CrossFit Games Workout 13.2 10 Min AMRAP 5 Shoulder To OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 CLICK HERE for the standards Classes are busy. Make sure you sign up!

WOD 3/13/13

OverHead Squat 3-3-3 Then: 5 Rounds 30 Double Unders 21 thrusters (75/55) Post loads and times to comments. “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the

WOD 3/12/13

Back Squat 3×5 Then…. AMRAP 15 Minutes 3 Toe Through Ring Muscle Ups 5 Burpee over box jumps 24/20 7 Hang Squat Cleans 135/95 Don’t forget to sign up for the Butterfly Run in honor of Mike Ciunci’s sister, Elizabeth.  Sign up at http://lbrun.org/ECF.htm

WOD 3/11/13

Happy Belated Birthday to Eggman Rob H.  Championship Fight Gone Bad 5 Rounds: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Note: Beginners stick to 3 rounds.

WOD 3/10/13

9am: Yoga  (no open gym during this hour) 10am: CrossFit Games Open 13.1 – First & Only heat at 10:30am start time 11am: Endurance 2 Rounds of: 2 Minutes of “Push” 1 Min Hollow Body Rocks 2 Min Rest 2 Min “Pull” 1 Min Superman Rocks 2 Min Rest *Must go through all of these

WOD 3/9/13

8am Beginners 15 min Pull up instruction and practice 9am Class 15 Mins to Find 1 RM Push Press Then: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post total number of pull-ups and rounds completed  to comments.   It is 5K season CFWC, and

WOD 3/8/13

Back Squat: 3-3-2-2-1-1-1 Then… 20 Min Partner AMRAP: 5 C2B Pullups 7 Slapping Pushups 9 Pistols *Max DU *While one partner is completing a round, the other partner is completing as many DU as possible. Combine number of rounds + number of DU for a final score. The final day to order your new CFWC

WOD 3/7/13

CrossFit Open Workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75#/45# Snatch, 30 reps 30 Burpees 135#/75#  Snatch, 30 reps 20 Burpees 165#/100#  Snatch, 30 reps 10 burpees 210#/120# pound Snatch, as many reps as possible Click here for a full description, complete rules,

WOD 3/6/13

Power Snatch 3-3-2-2-1-1-1 Then: 15-12-9-6-3-1 Power Snatch (95/65) Bar Facing Burpees Pullups Post loads and times to comments:   The 2013 CrossFit Games Open is Now Starting.  The First WOD will be announced this Evening (3/6) at 7PM.   This will be our daily WOD for Thursday 3/7.   A new WOD will be announced every Wednesday

917 Old Fern Hill Rd West Chester PA 19380