WOD 8/18/15

Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power Snatches 4 Bar Muscle Ups 300m Run 2 Power Snatches 2 Bar Muscle Ups 300m Run   Congratulations to TJ Pongia who competed in his first national weight lifting meet!

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WOD 08/17/15

Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style Kettlebell Swing 53/35 10 Burpees on to a plate 3min AMRAP 10 Double KB Clean & Jerk 53/35 10 Burpees on to a plate 3min AMRAP 10 Alternating  Single Arm

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WOD 8/15/15

Split Jerk: 2-2-2 Then… For Time: 600m Run 50 KB Swings, 70/53 40 Med Ball Situps, 20/14 30 Pistols 20 Strict HSPU 10 Bar MU Watch Jenny Lift at the USA Weightlifting National Competition Saturday at 2:30 HERE  

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WOD 8/14/15

“WWPF” – 30 min running clock 0:00 – 6:00 Establish a 1rm squat clean —1 min break— 7:00 – 13:00 Max Distance Firemans Carry (50m increments) —1:00 break— 14:00 – 22:00 Partner ladder: 1-2-3-4…. KB Thrusters, 53/35 C2B Pullups —1:00 break— 23:00 – 30:00 Max Cal Row (switch as needed) Good luck to TJ, who

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WOD 8/13/15

Over Head Squat 3-3-3 Then: 12 min AMRAP of: 4 Over Head Squat* 135/93 8 Toes to Bar 12 Box Jumps 24/20 *Full Snatch on 1st rep does NOT count as an OHS. Post Loads and TImes to ZEN and Comments:

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WOD 8/12/15

1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday to Harsh Attack  

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WOD 8/11/15

Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  

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WOD 8/10/15

Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93 10 hang power clean, 135/93  

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WOD 8/9/15

10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row 1000m at some point during WOD* Jess and Laura at Superfit!  

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WOD 8/8/15

8AM Only CrossFit Class Today  &  No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.  Push Press 3-3-3 Then 12 min AMRAP 10 Med Ball Cleans 10 Med Ball Overhead Lunges 10 Med Ball Situps 10 Med Ball Overhead Lunges Post Loads and Reps to ZEN and

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WOD 8/7/15

“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8 min ladder: 3-6-9-12-15….. Planking Burpee Chest 2 Bar pullup(partner hangs from bar) —1 minute break—- 16:00 – 20:00 4 min amrap Max Synchronized Wall ball Shots, 20/14 —-1 min break——–

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