WOD 11/24/12

Cash In: 50 Push-ups Then… 21-15-9 Back Squat, 135/95 Toes To Bar Then… Cash Out: 50 Push-ups Our 4th annual Turkey Bowl is Saturday Nov. 24th at 1pm. Make sure you RSVP on our Facebook page under the Turkey Bowl Event.  We are encouraging everyone to bring a side dish for our famous fried turkey

WOD 11/23/12

9:30, 12noon, 4pm classes only today! 10 Rounds (Partner Relay)- 5 rds/partner 1 Rope Climb 7 Thrusters, 135/95 14 Burpees over bar Run 50m HAPPY BIRTHDAY TOM!

WOD 11/22/12

HAPPY THANKS SNATCH GIVING 8am, 9am and 10am Classes only Today Appetizer: 50 PVC Snatch Balance Dinner 7 servings of:  3 Hang Squat Snatch 6 Power Snatch 9 Snatch Grip DeadLift (95# Toms/65# Hens) SnatchGiving Dessert: 30 Kettle Bell Snatches (15L/15R) (53#/36#) *There is no break between apps, dinner and dessert Post time comments: Here

WOD 11/21/12

Every 45 seconds, complete the complex below for a total of 10 reps: Hang Squat Clean + Front Squat + Push Jerk (Heavy) 0:00, 0:45,  1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, 6:45 Then… 5 Rounds: 7 C2B Pullups 10 Front Squats,135/95 7 HSPU Schedule Reminder: Thanksgiving: 8am, 9am, 10am Black Friday: 9:30am, 12noon, 4pm

WOD 11/20/12

5,4,3,2,1 Clean and Jerk 185/135 (use whatever kind of clean you need to use) 50m sprint (one sprint per round) 5 minute rest then….. 1,2,3,4,5 Power Clean 185/135 Deadlift 185/135 Cash Out 400m Run Post time to comments.  Time includes 5 minute rest and 400m Run http://www.crossfitwcblog.com/2011/08/wod-81611.html#comments   Pat the Chalk Monster doing Grace  

WOD 11/19/12

For TIME Overhead walking lunge for 50 meters 45/25 plate 10 Rounds of “Cindy” 5 Kipping Pull Ups 10 Push Ups 15 Air Squats Overhead walking lunge for 50 meters 45/25 plate

WOD 11/18/12

Max Reps of BW Back Squats Then, immediately following… “Griff” 800m run forwards 400m Run backwards 800 run forwards 400 Run backwards Happy Birthday To Justin-Case!

WOD 11/17/12

DB Snatch: 1-1-1-1-1 Then… 3 Rounds 800m Run 21 KB Swings, 53/35 12 pullups   CFWC Winter Hooded Sweatshirts are available for online purchase until Friday Nov 30th. Click Here to order

WOD 11/16/12

Partner Tabata Complete  8 rounds of 20 seconds of work followed by 10 seconds of rest for the following movements. Partners will alternate positions every 20 second rounds. Deadlifts, BW averaged between partners (While partner holds Handstand) HSPU (While partner holds Deadlift at full ext) Tabata Planking Burpees (While partner holds plank) Pull-ups (while partner

WOD 11/15/12

Clean and Jerk 2-2-2-2-2 Then 5 Rounds 20 Med Ball Cleans (20#/15#) 20 Situps with med ball 200 meter run with med ball Strength Class Dead Lift 5×5 Weighted Pullups 5×1 Post stuff to comments:

WOD 11/14/12

Back Squat: 3-3-3-3-3 Then… 10 Min Ladder: Squat Snatch, 135/95 Muscle Up *Complete 1 snatch & 1 MU. Then complete 2 snatches and 2 MU. Follow that rep scheme until 10 minutes is complete. Thanksgiving Day Schedule Thursday Nov 22 (Thanksgiving): 8am, 9am, 10am Friday Nov 23 (black Friday): 9am, 12noon, 4pm      

WOD 11/13/12

Fun with Tire Flips-10 Minutes AMRAP 7 Minutes 10 KB Swings 70/53 7 Front Squats 135/95 5 Chest to bar pullups 5 Minute Break Then…… AMRAP 3 Minutes 10 Toes to Bar (Scale with Situps) 10 Shoulder to Overhead 135/95 10 KB SDHP 70/53 Steph goin for it on World’s Greatest

917 Old Fern Hill Rd West Chester PA 19380