Endurance WOD 12/31/17
9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Row 400m between each round*
WOD 12/30/17
Front Squat: 3-3-3 Then…. 3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes 2 Bar —–1 min break—— 1 Rounds 21 Thrusters, 95/63 21 Toes 2 Bar Registration Date Extended Until Jan 17 Competition New Date: Sat Feb 10th
WOD 12/29/17
WWPF 0:00 – 10:00 Establish 1RM Hang Snatch 12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20 OHS, (Switching every 5 reps), 95/63 30 Russian Twists (switching every 5 reps), 20/14 25:00 – 32:00 7 Min Flight Simulator Relay 10 DU / 10 DU 20 DU /
WOD 12/28/17
Power Clean 3-3-2-2-1-1-1 Then: 30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt Bike) 15 Power Cleans 15 Box Jumps 10/7 Cal Row (or Assault Bike) 9 Power Cleans 9 Box Jumps Post Loads and times to ZEN and Comments: Happy
WOD 12/27/17 – normal schedule today
Lynne 5 Rounds (complete as many reps as possible) Max Body Weight Bench Press Max Pull-ups *Rest 3-5 minutes between sets Order Wednesday for Sunday Pickup
WOD 12/26/17
Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10 Burpees to Target 10 Toes to Bar 5 Hang Clean 185/133 Sign up to compete or judge! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348
Endurance WOD 12/24/17
Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 400m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 200m Run 30 Double Unders 20 Push Ups 10 Strict Pullups
WOD 12/23/17
8am and 10am Classes! 12 Days of CFWC One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to
WOD 12/22/17
WWPF 50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU / 50 DU Relay 40 Snatches, 115/73 8 Alt Rope Climbs 40 DU / 40 DU Relay 30 Snatches, 135/93 6 Alt Rope Climbs 30 DU / 30 DU Relay 2o Snatches, 155/113 4
WOD 12/21/17
Front Squat 1-1-1 Then A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar Complete 7 Rounds of: 5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35) Post Your Merryment to ZEN and Comments:
WOD 12/20/17
Bench Press:1-1-1 Strict Pullup: 1-1-1 Then… Complete the following AMRAPs in any order 6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower ——1 min rest—— 6 min AMRAP 800m Run Max Body Weight Deadlifts ——1 min Rest——— 6 min AMRAP 50 Cal Assault
WOD 12/19/17
15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348