WOD 9/17/18
WOD 9/17/18

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!

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WOD 9/16/18
WOD 9/16/18

9am Oly Lifting Technique 1) Jerk Mechanics Breakdown (group barbell review) 2) Power Clean + 2 Pause Jerks @ 75% of best C&J) 3) Jerk Drives @ 100 – 110%   10am Endurance For time: 1 mile run 1o Rounds 5 T2B 10 Pushups 15 DU 1 mile Run   11:15am Yoga BUY PUNCH CARD

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WOD 9/15/18
WOD 9/15/18

Power Cleans 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 Pullups 9 Clean and Jerks (135/93)   Post Loads and Times to ZEN and Comments:  

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WOD 9/14/18
WOD 9/14/18

1RM Snatch – 15 minutes   Then….   WWPF AMRAP 18 MINUTES 30 Synchronized OHS, 95/63 200m /200m Med ball Run Relay, 20/14 (both run 200m) 15 Synchronized Burpees over bar   20 Synchronized OHS, 115/73 200m / 200m Med Ball Run Relay (both run 200) 15 Synchronized Burpee Pull-ups   10 Synchronized OHS, 135/83

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WOD 9/13/18
WOD 9/13/18

Front Squat 3-3-3   Then:   14 Min Amrap of:   7 Toes to Bar 10 Push Press (95/63) 13 Med Ball Cleans (20/15)   Post Loads and Times to ZEN and Comments:  

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WOD 9/12/18
WOD 9/12/18

RDL: 3 x 8 Strict Pull-ups: 3 x Max Effort   Then….   For Time: 20 Deadlifts, 225/153 12 Box Jumps, 24/20 400m Run 15 Deadlifts 12 Box Jumps 400m Run 10 Deadlifts 12 Box jumps 400m Run 5 Deadlifts 12 Box Jumps     Have any Friends looking to start CrossFit? Our next group

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WOD 9/11/18
WOD 9/11/18

CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man

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WOD 9/10/18
WOD 9/10/18

Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body Rocks Try to work 30-45 secs of each min

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WOD 9/9/18: Olympic Lift/Endurance/Yoga
WOD 9/9/18: Olympic Lift/Endurance/Yoga

9 am Weightlifting Technique Class Clean Pull + Clean 80% for 1+1×4 BTN Snatch Grip push press + OHS 75-85% for 2+2×3   10 am Endurance: AMRAP 35 Minutes 800m Run 50 Double Unders 30 OH Walking Lunges with Plate 45/25 20 Burpee Pullups   Yoga at 11:15 BUY 5 CLASS PUNCH CARD  

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9/8/18 Fitness W/ Foose
9/8/18 Fitness W/ Foose

Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      

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WOD 9/7/18
WOD 9/7/18

  WWPF 42 Hang Cleans, 135/93 (Mix Anyway) 30 Synchronized Wall Ball Shots, 20/14 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 30 Hang Cleans, 155/113 30 Synchronized Wall Ball Shots 18 Strict Toes 2 Bar, Partner Hangs 500m/500m Row Relay 18 Hang Cleans, 185/123 30 Synchronized Wall Ball Shots 18 Strict Toes

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WOD 9/6/18

Dead lift 1-1-1   Then:   15 Min AMRAP   25 Snatch (75/43) 10 Box Jump 20 Snatch (95/63) 10 Box Jumps 15 Snatch (115/83) 10 Box Jumps 10 Snatch (135/93) 10 Box Jumps 5 Snatch (155/103) 10 Box Jumps   -start back at the top if you have time at the end.   Post

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