WOD 2/1/16

Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on to the other.) Toes thru Rings Alt Kettlebell Clean & Jerks 53/35

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WOD 1/31/15

No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters. Β Hope to see you there.

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WOD 1/30/16

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight

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WOD 1/29/16

EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40 Deadlifts (partner holds handstand) 40 Alt Box Jumps 20 Deadlifts (Partner holds handstand) 20 Alt Box Jumps *Switch when needed on deadlift/handstand hold Strong like Vuong      

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WOD 1/28/16

Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest to bar Pullups 6 Thusters 6 Chest to bar Pullups 9 Thusters 9 Chest to bar Pullups 12 Thusters 12 Chest to bar Pullups 15 Thusters 15 Chest to bar

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WOD 1/27/16

1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125 Double Unders Keep Feb 21 open!Β  Jenny is lifting at the Olympic Trials in King of Prussia      

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WOD 1/26/16

EMOM Β 5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14 10’/9′ 30 cleans, 135/93 20 muscle-ups *Masters 55+ use 115/63 Don’t forget to sign up for the Crossfit Open here:Β https://games.crossfit.com/cf/login?returnTo=%2Fregister-athlete&flow=games  

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WOD 1/25/16

5rm Front Squat then 2 back down sets at 90% AMRAP 10 min Kettlebell Snatch 53/35 Every time you put the Kettlebell down you’ll do a rope climb adding 1 climb each time.

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WOD 1/23/15

Due to the heavy snow and bad driving conditions, Saturday morning classes are canceled. We will have open gym 10-12.   Burpees in the snow?

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WOD 1/22/16

WWPF 0:00 – 10:00 1 partner finds 1rm clean 1 Partner finds 1rm snatch (same bar must be used) 12:00 – 18:00 6 min ladder Front Rack Lunge, 135/93 Strict Pullups 20:00 – 30:00 Partner Annie 50-40-30-20-10 DU Situp *Both Partners do all reps The New Year Novice competition has been rescheduled to February 13th

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WOD 1/21/16

Over Head Squat 2-2-2 Then Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (115#/80#) 10 Muscle-ups Post Loads and times to Comments and ZEN:

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