WOD 9/13/16

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then… 800m Run 60 Double Unders 40 Wall Balls 20 Ring Muscle Ups 10 Snatches 165/113 The crazy 6 am’ers

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WOD 9/12/16

Find 10 rep max Back Squat  Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box Jumps 30/24 2nd min Sit-ups  3rd min KB Swings 70/53 As many reps as possible each minute. Score total reps.

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Endurance WOD 9/11/16

10 am- Olympic Lifting 11 am- Endurance “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1

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WOD 9/10/16

Bench Press 1 RM Then…. AMRAP 12 Minutes 300m Run 7 Hang Power Cleans 135/93 7 Burpees over bar Kim Lew, back in the day  

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WOD 9/9/16

“WWPF” For Time: 300 DU 42 Front Squats, 135/93 42 Strict Pullups 400m Med Ball Run Relay, 20/14 200 DU 30 Front Squats, 165/113 30 Strict Pullups 300m Med Ball Run Relay 100 DU 18 Front Squats, 195/133 18 Strict Pullups 200m Med Ball Run Relay CFWC is hosting B4B for the 4th consecutive year! 

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