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!
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
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
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:
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
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. SIGN UP HERE or click the link on the right side menu.
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!
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
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*
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
WOD 10/20/17
WWPF 0:00 – 10:00 Work up to a heavy Deadlift 12:00 – 32:00 For Time: 200m Ball Run Relay, 20/14 (each run 200m) 100 Kb SDHP, 70/53 (mix reps anyway) 12 Alt Rope Climbs 300m Ball Run Relay, 20/14 (each run 300m) 75 KB Swings, 70/53 (mix reps anyway) 8 Alt Rope Climbs