WOD 9/8/16

Snatch   2-2-2 (practice full depth, T&G optional)   Then   1000 meter row 30 snatches 135/93 12 Ring Muscle Ups   Post Loads and Times to Zen and Comments:     CrossFit West Chester will be hosting another B4B charity Event on 11/5/2016   Click here to Sign Up and Donate   Click here

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WOD 9/7/16

Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24″/20″ *Masters 55+ = 95lb/55lb / 20″Box          

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WOD 9/6/16

Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond Cheese!    

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WOD 9/5/16

Class times 8, 10 & 12 The Holbrook Ten rounds, each for time of: 115/73 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minute

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WOD 9/4/16

10am: Oly Lift 11am: Enduro WOD 5 Rounds 400m run 400m row rest as needed between rounds    

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WOD 9/3/16

Just hangin’ out at CFWC. Check out our great kids program! 10 min of handstand practice 5 rounds  20 Push-ups  100ft Walking Lunge

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WOD 9/2/16

WWPF” 15 min to Heavy Clean (anyway) Then… “WWPF” 75 clean & jerks, 135/93 *complete 5 synchronized burpees on the minute. * 1 bar per team

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9/1/16

Thrusters 15 Min Work Up to a Heavy Single   Then   Thruster Annie   10 Thrusters 135/93 50 Double Unders 50 Situps 8 Thrusters 135/93 40 Double Unders 40 Situps 6 Thrusters 135/93 30 Double Unders 30 Situps 4 Thrusters 135/93 20 Double Unders 20 Situps 2 Thrusters 135/93 10 Double Unders 10 Situps

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WOD 8/31/16

Push Press: 2-2-2 Weighted Strict Chin-up (3 sec pause): 2-2-2 Then… For Time:  12 KB Swing, 70/53 25 Lateral Box Jump Overs, 24/20 200m Run  12 Kb Swings 20 Lateral Box Jump Overs 200m Run 12 Kb Swings 15 LateralBox Jump Overs 200m Run 12 Kb Swings 10 Lateral Box Jump overs 200m Run 12

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WOD 8/30/16

15 Minutes to heavy snatch (any way) Then…. 3 Rounds 400m Run 7 Ring Muscle Ups 7 Snatches (full squat) 135/93 Baby Smurf hitting a 320# deadlift

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WOD 8/29/16

Congratulations to Jason on his 1st place finish this past weekend! Back Squats 5×3 @85% (3 sec drop) Then…   3 Rounds of 2 Min AMRAP’s (3 min rest between rounds) 10 burpees 10 Toes to Bar 10 Air Squats

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WOD 8/28/16

10am Oly Lift Class 11am Enduro WOD CASH IN: 800m Run 10 Burpees 20 DU 9 Burpees 20 DU 8 Burpees 20 DU 7 Burpees 20 DU 6 Burpees 20 DU 1 MILE RUN 5 Burpees 20 DU 4 Burpees 20 DU 3 Burpees 20 DU 2 Burpees 20 DU 1 Burpee 20 DU CASH

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