WOD 11/1/17
WOD 11/1/17

Bench Press 5-5-5 Weighted Pullup 5-5-5 Then…. AMRAP 15 Minutes 15 Ring Dips 10 Hang Power Clean 155/103 300m Run    

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WOD 10/31/17
WOD 10/31/17

15 Minutes to a Heavy Clean Double Then… Fran Ken Stein 21-15-9 Thruster 95/63 Pullup Then…Immediately after 50 Burpees for time *Fran and Burpee times scored separately* Happy Halloween!

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WOD 10/30/17

Front Squat 2-2-2 Then: 15 min Ladder increase by 1 rep on every movement each Round Rope Climb 18′ start with legless if you can Strict Handstand Push-up (scale up by doing a deficit HSPU) If you NEVER get upside down practice a Handstand Hold for 10 sec increasing 10 sec each round Broad Jump

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Endurance WOD 10/29/17
Endurance WOD 10/29/17

50 Sit Ups 40 KB Swings 30 Lunges with 45/25lb plate 20 Burpees 10 HSPU 200 Double Unders 10 HSPU 20 Burpees 30 Lunges with plate 40 KB Swings 50 Sit Ups *Must row 400mX2 and Assault Bike 25 CalX2 during workout  

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WOD 10/28/17
WOD 10/28/17

Back Squat 3-3-3   Then   Cindy Full of Grace   3 Full Cycles of: 4 Rounds of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) 10 Clean and Jerk (135/93)   Post Loads and Times to Zen and Comments:  

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WOD 10/27/17
WOD 10/27/17

WWPF – For Time   100 Cal Row (mix anyway)   Then…   For Time: 42 Deadlifts, 225/153 50 DU / 50 DU 30 Deadlifts, 275/183 50 DU / 50 DU 18 Deadlifts, 305/213 50 DU / 50 DU   Then…   30-20-10 Synchronized Pistols Strict Pull-up (Partner hangs)     CFWC getting ready for

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WOD 10/26/17
WOD 10/26/17

Press 3-3-3   Then:   6 Rounds of:   14 wall Balls 12 Push Press (115/83) 10 Toes to bar   Post Loads and Times to ZEN and Comments:   Saturday Nov 11th is Barbell for Boobs.Β  SIGN UP HERE or click the link on the right side menu.    

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WOD 10/25/17
WOD 10/25/17

Bench Press: 5-5-5 Weighted Pull-up: 5-5-5   Then…   For Time 400m Run 40 Alt DB Snatches, 50/35 21 Target Burpees 300m Run 30 DB Snatches 15 Target Burpees 200m Run 20 Db Snatches 9 Target Burpees       Look for CFWC in the West Chester Halloween Parade!  

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WOD 10/24/17
WOD 10/24/17

EMOM 7 Minutes 2 Clean pull with shrug and pause 1 Clean Then… AMRAP 15 Minutes 3 Ring Muscle Ups (5 pull/5push) 5 Power Cleans 205/133 7 Box Jumps, 24/20     Nikki and Beau taking a break  

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10/23/17
10/23/17

Front Squat:Β  4 – 4 – 4 Then…   Conditioning: 10-8-6-4-2: Push Press (135lb/95lb) Ab Rollouts with Barbell *Run 100m between each set

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Endurance 10/21/17

No Olympic Lifting Class 9-12 Open Gym 11 am -Endurance 1 Mile Run 3 Rounds Cindy 800m Run 3 Rounds Cindy 400m Run 3 Rounds Cindy 200m Run 3 Rounds Cindy *Must Row 800m and accumulate 25 Cal on Assault Bike*

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WOD 10/21/17
WOD 10/21/17

Push Press: 3-3-3   then…   10-9-8-7-6-5-4-3-2-1 Thruster, 95/63 Box Jump, 24/20 Toes 2 Bar        

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