WOD 4/25/18
WOD 4/25/18

Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps)   Then…   2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med

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WOD 4/24/18
WOD 4/24/18

15 Minutes to a Heavy Clean Then…. In Any Order, 21 minute running clock AMRAP 7 Minutes 200m Run 5 Muscle Ups AMRAP 7 Minutes 250m Row 10 Burpees Over Rower AMRAP 7 Minutes 15 C2B Pullups 5 Cleans 225/143 Don’t forget to sign up for the Super Summer Total! https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    

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WOD 4/23/18
WOD 4/23/18

Front squat 3×5 with 3 sec pause in reps 1,3,5 THEN: 12 min AMRAP 12 DB Thrusters 50/35 8 Box Jumps 30/24 12 KBS 53/35 8 Ring Dips

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WOD 4/22/18
WOD 4/22/18

10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups   Partner Friday

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WOD 4/21/18
WOD 4/21/18

Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things together

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WOD 4/20/18
WOD 4/20/18

WWPF 0:00 – 12:00  Establish 1 RM Jerk   12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints   26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS     $80 tickets (ALL 5 Events)  to Win $500 Cash Prize $25

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WOD 4/19/20
WOD 4/19/20

DeadLift 3-3-3   Then:   75 Double Unders   40-30-20-10 Reps of:   Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges   75 Double Unders   Post Loads and Times to ZEN and Comments:  

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WOD 4/18/18
WOD 4/18/18

Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range)   Then…   12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box Jump, 24/20   0:00 – 4:00: 95/63 4:00 – 8:00: 135/93 8:00 – 12:00: 185/123    

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WOD 4/17/18
WOD 4/17/18

15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups     Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale    

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WOD 4/16/18
WOD 4/16/18

Front Squat: 3 x 5 (3 sec pause 1-3-5)   Then..   30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53  

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WOD 4/15/18
WOD 4/15/18

Enduro (10am)   COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER   10 Min AMRAP 2k Row *Max Pull-ups in remaining time   —2 min rest—   10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings   —–2 min rest—-   10 Min AMRAP 50 Double Unders 30 Lunges 10

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WOD 4/14/18
WOD 4/14/18

Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back!    

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