WOD 8/29/18
WOD 8/29/18

Bench Press: 2RM 2 x 2 @ 90-95%   Then…   FOR TIME: 15 Deadlifts, 225/153 41 DU 10 Toes Through Rings 12 Deadlifts 41 DU 10 Toes Through Rings  9 Deadlifts 41 DU 10 Toes Through Rings 6 Deadlifts 41 DU 10 Toes Through Rings 3 Deadlifts 41 DU 10 Toes Through Rings  

LEARN MORE
WOD 8/28/18
WOD 8/28/18

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. Chipper 800m Run 40 Burpees 30 Snatch 135/93 20 Muscle Ups  

LEARN MORE
WOD 8/27/18
WOD 8/27/18

Back Squat: 2RM 2 x 2 @90-95%   THEN….   For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123   It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize

LEARN MORE
WOD 8/26/18
WOD 8/26/18

9 am- Olympic Lifting Technique Class Clean & Jerk (80-90%) – 2 x 3 BTN Snatch Grip Push Press + OHS (60-75%) –  3 + 3 x 3   10 am- Endurance WOD 3 Rounds 1000m Run 50 Situps 50 Walking Lunges 50 Double Unders *Must row 50/40 calories at some point*   11:15am- Yoga

LEARN MORE
WOD 8/25/18
WOD 8/25/18

8 am- Regular Class WOD 9 am- Bring a Friend Partner WOD 10 am- Youth Athletics 8 am WOD 15 Minutes to a Heavy Strict Press Then…… Mini Murph 800m Run or Row 10 Rounds 5 Pullups 10 Pushups 15 Air Squats 800m Run or Row

LEARN MORE
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      

LEARN MORE
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

LEARN MORE
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

LEARN MORE
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

LEARN MORE
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!  

LEARN MORE
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/    

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