WOD 1/4/18
WOD 1/4/18

Hang Clean 2-2-2 Then 14 Min AMRAP 5 Thrusters (95/63) 7 Hang Power Cleans (95/63) 10 Sumo Deadlift HighPulls (95/63) Post Loads and Times to ZEN and Comments:

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WOD 1/3/18
WOD 1/3/18

Bench Press: 10rm then… 2 x 10 @90%   Then…   For Time: 12 Min Ladder: 3-6-9-12…. OHS, 105/63 Burpee DU     There is still time to Register a team!   

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WOD 1/2/18
WOD 1/2/18

Back Squat 8 RM Then 2×8@90% Then…. AMRAP 12 Minutes 3 Ring Muscle Ups 5 Deadlifts 185/133 7 Cleans 185/133    

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WOD 1/1/18

10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps 24/20 20 Burpees 10 Strict Pullups *Must Row 2018 at some point during the workout.  It can be broken up* Get your new year started right at CFWC!  

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Endurance WOD 12/31/17
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*

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WOD 12/30/17
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    

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WOD 12/29/17
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 /

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WOD 12/28/17
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

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WOD 12/26/17
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

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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

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