WOD 5/7/13

EMOM 7 Minutes Hang Squat Clean Hi Hang Squat Clean Jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean 135/95 Ring Dips Kendrick Farris deep in the squat!

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WOD 5/6/13

Body Weight Warm-up Week 5 3 min Max Effort tire flips. Alone or in pairs. Graceful Kettlebella perform for time 60 ttal reps Left arm KB Snatch then Left arm KB Clean & Jerk Right arm KB Snatch then Right arm KB Clean & Jerk. 70/53 lbs.

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WOD 5/5/13

9 am- Yoga No Open gym, no lifting during Yoga 10 am- Open Gym 11am- Endurance WOD Tabata Row 8 Rounds 20 seconds max effort, 10 seconds rest Tabata Run 8 Rounds 20 seconds max effort, 10 seconds rest 4 Rounds 10 Pullups 20 KB Snatches 53/36 30 Air Squats Happy birthday, Braz!!

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WOD 5/3/13

8 Min EMOM Full Snatch + Hang Snatch + OHS Then… For Time (W/A partner) 200 DU 75 Box Jumps, 24/20 (Alt with partner) 50 KB Thrusters, 53/35 30 Ground to OH, 135/95 15 Muscle ups (sub with bar MU) Members love hanging out at CFWC            

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WOD 5/2/13

Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.

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WOD 5/1/13

Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35   Below: 2012 CFWC Regionals Team This years 2013 Mid Atlantic CrossFit Regionals will be held June 7,8, & 9th in Landover, MD. Come down and support your very own Team CrossFit West Chester! BUY TICKETS

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WOD 4/29/13

Bodyweight Warm-up week 4 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Then… (Inman Mile canceled due to rain) 3 Rounds for Time: 21 Front Rack Walking Lunges, 135/95 15 Push Jerks, 135/95

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WOD 4/28/13

9am: Yoga 10am: Open Gym 11am: Endurance For Time: 500m Row Or 800m Run 30 Pistols 20 Push Press, 115/95 500m Row OR 800m Run 25 Pistols 15 Push Press 500m Row Or 800m Run 20 Pistols 10 Push Press  

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WOD 4/27/13

Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats To scale we will test a rep scheme that you can complete in the minute.

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WOD 4/26/13

Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs 200m weighted Run 18 Thrusters, 135/115 2 Rope Climbs 200m weighted run *partners may work on thrusters and rope climbs at the same time BELOW: Nikki doing Partner Friday with

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