WOD 5/15/19
WOD 5/15/19

Deadlift: 5 sets x 1 rep @ 85%  DO NOT MAX OUT ! Weighted Dips: 5 sets x 5 (increase weight from last week)   Then…   For Time: 400m Run 10 Kb Swings, 70/53 30 Pull-ups   300m Run 20 KB Swings,70/53 20 C2B Pull-ups   200m Run 30 Kb Swings,70/53 10 BMU  

LEARN MORE
WOD 5/14/19
WOD 5/14/19

Clean 1-1-1 Then…. 21-15-9 Clean (Squat) 155/103 Burpee Over Bar Cash Out: 500m Row Sprint or 30/25 Cal bike Sprint Princes Leia Maguire-Landis    

LEARN MORE
WOD 5/13/19
WOD 5/13/19

Week 5: Tempo Back Squat : 3sets Clustered (2-2-2) see detailed explanation below. 3 sec down 1 Sec pause Up as fast as possible! Then… 10-9-8-7-6-5-4-3-2-1 Cal Row or Bike Cossack Squat 50/35 DB A cluster set allows you to use a weight that you could do a few times yet get more reps. For

LEARN MORE
Endurance WOD 5/12/19
Endurance WOD 5/12/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: Once you start a movement, you must finish it before moving on Run 1 Mile or Row 2000m 200 Double Unders 50/35 Cal Bike 150 Situps 100 Jumping Lunges 75 Pushups 50 Ring

LEARN MORE
WOD 5/11/19
WOD 5/11/19

Press 1-1-1-1-1   Then   3 Bars of Wingy Dirty 40 Style   40 Double Unders   10-9-8 Reps of: Power Clean (95/63) Push Press Back Squat   40 Box Jumps   7-6-5 Reps of: Power Clean Push Press Back Squat   40 Lunges   4-3-2-1 Reps of: Power Clean Push Press Back Squat  

LEARN MORE
WOD 5/10/19
WOD 5/10/19

WBPF: Partner Tommy V Hero WOD 42 Thrusters 115/73 (broken up however) 18 Alt Rope Climbs 30 Thrusters 12 Alt Rope Climbs 18 Thrusters 6 Alt Rope Climbs Cash Out: Flight Simulator Relay: 10-20-30-40-50-40-30-20-10 Double Unders, relay style.  Sets are meant to be unbroken sets Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham

LEARN MORE
WOD 5/9/19
WOD 5/9/19

Squat Clean 3-3-3   Then   15-12-9-6-3 Squat Clean 135/93 Strict HSPU   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 5/8/19
WOD 5/8/19

Deadlifts & Dips – WK 2 Deadlift: 5 sets x 3reps @ 80% Weighted Dips: 4 x 8 (increase weight from last week)   Then…   For Time  50 Box Jumps, 24/20 200m Weighted Run, 70/53 40 Push-ups 200m Weighted Run, 70/53 30 Alt Pistols 200m Weighted Run, 70/53 20 Toes 2 Bar 200m Weighted

LEARN MORE
WOD 5/7/19
WOD 5/7/19

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then……. For Time: Evil Jackie 1000m Run 30 Snatch (Squat) 135/93 20 Bar Muscle Ups       All of the Jackies    

LEARN MORE
WOD 5/6/19
WOD 5/6/19

Week 4  Tempo Back Squat 3,3,3 (tempo is 2 sec down – 2 sec pause – 2 sec up. rest 2-3 mins (build from last week) then… 7min EMOM 8 DB Push-press 50’s/35’s 8 Pull-ups (complete both in the same minute) rest 2 min 7 min EMOM 8 DB Front Squats 50’s/35’s 8 Burpees (complete

LEARN MORE
Endurance WOD 5/5/19- Happy Cinco de Mayo
Endurance WOD 5/5/19- Happy Cinco de Mayo

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 50 Goblet Squats 53/35 400m Run 40 Ring Rows 400m Run 30 Burpees 400m Run 20 Cal Bike or Row 400m Run    

LEARN MORE
WOD 5/4/19
WOD 5/4/19

A. Bench Press 5-5-5 B. Barbell Bicep Curl 10-10-10 (3 second eccentric, fast concentric) Then….. AMRAP 15 Minutes 5 Strict Pullups 15 Pushups 30 KB or DB Snatch 53/35 Don’t forget to sign up for the CFWC Super Summer Total!! Registration closes soon!                  

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