10am: Olympic Lifting 11am: Endurance 5 Rounds 8 Hang Squat Clean thrusters, 135/95 12 Burpee over-the-box jumps, 24/20 16 KB swings, 53/35  

WOD 1/11/13

Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft 10 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft *Partner Carry Relay : Partners

WOD 1/10/13

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest

WOD 1/9/13

Snatch: 20 minutes to find 1RM Then… 12 Min AMRAP: 15 OHS, 95/65 30 Double Unders 15 KB Swings, 53/35 HAPPY BIRTHDAY JANICE!  

WOD 1/8/13

Front Squat 5-5-5 3 second pause on reps 1 and 5 Then…. Tabata 8 Rounds of each movement, 20 seconds of work, 10 seconds of rest Prowler Push 135/95 Air Squat Push Press 95/65 Push Up Row for calories (Coaches-up to 4 people on each movement at a time) Crossfitters, make sure you sign up

WOD 1/7/13

Perform Ten 5 position Cleans. Try and increase each time, start with 70% 1RM Clean. 5 position Clean: 1st pos pull to knee, pause 2nd pos mid thigh, pause (hips should be back shoulders should cover the bar) 3rd pos perform clean, pause where you catch the bar 4th pos from where you catch the

WOD 1/6/13

10 minutes of Tabata sprinting  for laps Then… For Time: 9 Bar MU 50 Split Jumps (ALT) 30 Wall Balls, 20/14 7 Bar MU 40 Split Jumps 20 Wall Balls 5 Bar MU 30 Split Jumps 10 Wall Balls The next In-House CrossFit Total will be Saturday Jan 26th. Warm-up time is from 9-10am. First

WOD 1/5/13

For time: 15 Handstand Push Ups 1 Pull Up 13 Handstand Push Ups 3 Pull Ups 11 Handstand Push Ups 5 Pull Ups 9 Handstand Push Ups 7 Pull Ups 7 Handstand Push Ups 9 Pull Ups 5 Handstand Push Ups 11 Pull Ups 3 Handstand Push Ups 13 Pull Ups 1 Handstand Push Up

WOD 1/4/13

With a partner, find a 1 Rep Max Back Squat (15 min cap) *Total up weight for a final score. Partners will work off of the same squat rack. Then… Partner AMRAP in 20 Minutes 50 DU 40 Squats 30 Situps 20 HR Pushups 10 Pullups *One partner will start on DU & one will

WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

WOD 1/2/12

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    

917 Old Fern Hill Rd West Chester PA 19380