WOD 4/18/12

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times

WOD 4/17/13

OHS: 5-5-3-3-1-1-1 Then… “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols, Alt 15 Pull-ups Thanks again to all the judges/volunteers who helped out during the “Fight For Food” Competition!  

WOD 4/16/13

EMOM 7 Minutes Full Clean Hang Squat Clean Front Squat Then…. 800m Run 15 Hang Cleans 115/85 400m Run 15 Hang Cleans 135/95 200m Run 15 Hang Cleans 155/105 Greta V at The Festivus Games at Crossfit South Philly.  Congrats to everyone who competed there, and at CFWC’s Fight for Food this weekend.    

WOD 04/15/13

Bodyweight Warm-up week 2 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. 3×5 Skin-the-cats as strict as possible If you feel super ninja-like try performing while squeezing a plate between your feet for

WOD 4/14/13

9am: Yoga 10am: Open Gym 11am: Endurance 1000m row (for time and cal.) Then… 15 min AMRAP 5 Snatch grip DL, 135/95 5 Push Jerk, 135/95 10 V-ups Then….5 min rest 1 mile run Congrats to Emily an Marco for taking home 1st place in the Fight For Food Competition! Thanks for everyone that came

WOD 4/12/13

500m Row x 3 Then… 12 Minute Partner Diane Ladder 3 Deadlifts, 225/155 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU *Continue this pattern until time runs out. Both Partners must do entire rep scheme (ex. partner 1 does 3 deadlifts and 3 HSPU, partner 2 does 3 HSPU and 3 dead-lifts, ect….

WOD 4/11/13

Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean and jerks before starting the next round. example: Round 1 ends with one C&J, Round 2 ends with 2 C&Js etc etc…. A round of Cindy is: 5 Pullups 10

WOD 4/10/13

7 Min EMOM: Snatch (Full) + 3 OHS, heavy Then… 5 Rounds: 200m Run 21 Wall Balls, 20/14 12 C2B Pull-ups The Fight For Food competition is this Saturday April 13th. We are still looking for a few more judges to help out. If you’re interested, please email admin@crossfitwc.com.  Thursday April 11th will be the

WOD 4/9/13

Front Squat 5×3 with 3 second pause at the bottom of each Then…. AMRAP 10 Minutes 5 Front Squats 165/115 5 HSPU 15 Double Unders Then….. EMOM 5 Minutes 100m Sprint (100m=from end of garage doors to gate) rest remainder of minute, then on 3 2 1 go, sprint back to end of garage doors.

WOD 4/8/13

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a

WOD 4/7/13

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions (Superman Rocks) 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Happy birthday, LAAAAAAFRANCE!!

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