WOD 12/28/16

Bulgarian Split Squats: 3 x 8 reps (each leg) Strict Chin-ups:  3 x M.E. Then… For Time: 1000m Row 50 Target Burpees 30 Shoulder 2 OH, 135/93 10 Ring MU

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WOD 12/27/16

15 Minutes to a heavy clean Then… Crossfit Open WOD 16.2 (kind of) As far as possible in 20 Minutes 25 Toes to Bar 50 Double Unders 15 Squat Cleans 135/83 25 Toes to Bar 50 Double Unders 13 Squat Cleans 185/113 25 Toes to Bar 50 Double Unders 11 Squat Cleans 225/143 25 Toes to

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WOD 12/26/16
WOD 12/26/16

  Front Squat: 3 x 5.  (3sec pause on reps 1-3-5) * increase weight from last week Then for time: 50 KB Manmakers 35’s/26’s Push-up + 1 arm row + 1 arm row + squat clean thruster

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12 Days of CFWC
12 Days of CFWC

8 am, 9:30 and 11am classes 12 DAYS OF CFWC CHRISTMAS   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

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WOD 12/23/16 (Ugly Holiday Sweater WOD)

WWPF    1200m Med Ball Run Relay (3 x 200 each)   12 Rope Climbs, alt   30 Synchronized Toes 2 Bar   50 Pushups, 45/25   800m Med Ball Run Relay (2 x 200 each)   9 Rope Climbs, alt   20 Synchronized Toes 2 Bar   40 Pushups, 45/25   400m Med Ball

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WOD 12/22/16
WOD 12/22/16

Back Squat 3-3-3   Then   Christmas Balls, Jingle Bells, and Burpees.   7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)   Post Loads and Times to Zen and Comments:  

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WOD 12/21/16
WOD 12/21/16

1A. Bulgarian Split Squats: 3 x 10 (each leg) (barbell/kettlebells/dumbbells may be used)   1B. Strict Pullups: 3 x M.E.   Then…’   For Time:   21 Power Cleans, 135/93   21 Ring Dips   30 Alt Pistols   15 Power Cleans   15 Ring Dips   20 Alt Pistols   9 Power Cleans  

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WOD 12/20/16
WOD 12/20/16

15 Minutes to a heavy jerk   Then….   3 Rounds 10 S2OH 185/133 (70% of part I) 10 Bar Muscle Ups   Happy birthday to Graham Slam!!

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WOD 12/19/16
WOD 12/19/16

Front Squat: 3 sets x 5 reps (3 sec pause)   Death by…   KB Squat-clean-thruster 53/35 Tucks jumps   Thanks for another great year everyone!

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WOD 12/18/16

10am- open gym   11am- endurance   5 Intervals 400m row 40 DU 15 burpees 15 Goblet Squats * 2 min rest between rounds  

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WOD 12/17/16
WOD 12/17/16

AMRAP 7 Minutes   10 Hang Power Clean 135/93 15 Box Jumps 24/20   Rest 3 Minutes   Max Calorie Row in 7 Minutes   Rest 3 Minutes   AMRAP 7 Minutes 10 Pullups 10 Toes to Bar   Welcome to the Monday, Wednesday and Friday New You members!  

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WOD 12/16/16

WWPF 50 Snatches, 95/63 50 Strict HSPU 50 DU/50 DU 40 Snatches 40 Strict HSPU 40 DU/40 DU 30 Snatches 30 Strict HSPU 30 DU/30 DU 20 Snatches 20 Strict HSPU 20 DU/20 DU 10 Snatches 10 Strict HSPU 10 DU/10DU When Partner Friday gets weird  

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