WOD 12/19/17
WOD 12/19/17

15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348      

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WOD 12/18/17
WOD 12/18/17

Back Squat 8 rep max + 2 sets @ 90%   Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of one arm clean into a lunge 53/35 Watch the KB Complex HERE

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Endurance 12/17/17
Endurance 12/17/17

9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups 400m Runs at 0:00, 6:00, 12:00, 18:00, 24:00

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WOD 12/15/17
WOD 12/15/17

WWPF- 28 min time cap   500m Row / 500 Row Relay 40 Thrusters, 95/53 30 Strict Pull-ups (partner hangs from bar)   400m Row / 400m Row Relay 30 Thrusters, 115/73 20 Strict Pull-ups (partner hangs from bar)   300m Row / 300m Row Relay 20 Thrusters, 135/93  10 Strict Pull-ups (partner hangs from bar)

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WOD 12/14/17
WOD 12/14/17

Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA   No 6:30PM class   Over Head Squat   2-2-2   Then   6 Rounds of:   14 Box Jumps 10 Power Snatch (95/63) 7 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments:    

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WOD 12/13/17
WOD 12/13/17

Bench Press: 1-1-1 Weighted Strict Pullup: 1-1-1   Then…   1 Round 105 Double Unders 45 Wall ball Shots, 20/14 18 Deadlifts, 225/153 —–1 min rest——- 2 Rounds 70 Double Unders 30 Wall Ball Shots 12 Deadlifts, 255/173 ——1 min rest——– 3 Rounds 35 Double Unders 15  Wall Ball Shots 6 Deadlifts, 275/193    

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WOD 12/12/17
WOD 12/12/17

EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push 20 HSPU 25 Hang Cleans 135/93 30/20 Cal Assault Bike or Row The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348    

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WOD 12/10/17
WOD 12/10/17

9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med Ball Situps, 20/14 50 DU 50 Kb Swings 50 DU 25 KB Snatches 50 DU   Part B: 1000m Row   Part C: Bike 30 Cal     The CFWC

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WOD 12/9/17
WOD 12/9/17

Front Squat 3-3-3   Then   12 Min AMRAP of:   10 Thrusters 65/43 10 Burpee Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 12/8/17
WOD 12/8/17

WWPF For Time 10-20-30-40 Row for Cal  (Partner holds front rack) Hang Power Clean, 135/93   50  Planking Burpees   40-30-20-10 Row For Cal  (Partner holds front rack) Shoulder 2 OH, 135/93       Partner Friday Partners for Life  

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