WOD 12/19/14

Press: 3 x 3 (80-85%) Then… “Wacky Wiser Partner Friday”Complete each 5 minute round. Partners may switch back and forth between cal row and the movement for that time frame. (5 Minutes ) Row for Calories / Max Effort Muscle-ups (5 Minutes) Row for Calories / Max effort Pistols (5 Minutes) Row for Calories /

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WOD 12/18/14

Hang Power Clean 3-3-3 15 Min Amrap of: 5 Thrusters (95/65) 7 Hang Power Cleans (95/65) 10 Sumo Deadlift High Pulls (95/65) Post Loads and Reps to Comments and Zen

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WOD 12/17/14

Romanian Deadlift: 3 x 5 Strict Pullup: 3 x Max Effort *super-set the above movements Then… 3 Rounds: 10 Deadlifts, 275/205 20 Pullups 50 Double Unders Then.. Max effort Front Plank: add more weight Don’t forget, our party is this Thursday, 12/18 from 7-10pm at PJ Whelihan’s Downingtown! There will be plenty of food. We

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WOD 12/16/14

Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of 3, weightlifter extraordinaire, and Crossfit Kid’s coach!  

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WOD 12/15/14

Front squat:3 x 3 (3sec pause) 6 rounds of; 10 wall balls 10 kbs 70/53 10 burpees 10 toes to bar Rest 1 minute between rounds Total time for score. For fun track your round times and try to stay consistent. Our Holiday Party is this Thursday Dec 18th RSVP via our evite

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WOD 12/14/14

10am Oly lifting 11am: endurance For time 100 double unders, 1600 meter run, 30 ohs 30 burpees over bar 30 situps, 800 meter run, 20 ohs 20 burpees over bar, 20 situps 400 meter run 10 ohs, 10 burpees, 10 sit-ups. 200 meter run, 100 double unders

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WOD 12/13/14

“Bear Complex” 7 Sets of the following sequence: rest the bar anywhere during 7 sets except on the ground. Power Clean Front Squat Push Press Back Squatย  Push Press 5 Rounds. Rest Between rounds as needed record loads. VIDEO DEMO

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WOD 12/12/14

Press: 5 x 5 (75-80%) Then… 18 Min Partner Relay: 1 Rope Climb, 15ft 10 Thrusters, 105/73 30 Double Unders   Partner Friday Wheel Barrows          

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WOD 12/11/14

Power clean 3-3-2-2-1-1-1 Then: 15 Min Amrap of Power Clean Cindy. 5 Pullups 10 Pushups 15 Airsquats Power Clean + 1 (135/95) Increase Power Cleans by 1 rep in each round. Round 1 = 1 PC, Round 2 = 2 PCs, Round 3 = 3 PCs Post Loads and Rounds Completed to Comments:    

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WOD 12/10/14

Romanian Deadlift: 3 x 5 Strict Handstand pushups: 3 x max effort strict Th en… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Situps Jumping Hurdles, 24″/20″ Then.. M.E. Front Plank (add weight)   This weekend Jenny, Nikki, and Kim will be lifting at the American Open in DC

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WOD 12/9/14

15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups 3 OHS 175/113   Tina D, rocking it out at the mud run

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WOD 12/8/14

Front Squatย  3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget, our party is Thursday, Dec 18th at 7pm at PJ Whelihan’s in Downingtown!      

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