WOD 5/6/15

Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15 snatches, 95/63 6:00-9:00 30 lateral jumps 15 snatches, 115/73 9:00-12:00 30 lateral jumps 15 snatches, 135/93   2014 Regional Men working hard

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WOD 5/5/15

3x500m Row Sprints Then….. AMRAP 15 Minutes 5 Bar Muscle Ups 7 Jerks 155/103 300m Run Laura, Jess and Lauren on their way to 1st, 2nd and 3rd place  finishes!  

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WOD 5/4/15

Back squats: week 6 1×3@80% 2×3@85% 3×3@90% AMRAP 9 min 0:00 – 3:00 30 Double-Unders 15 Cleans 95/53 5 HSPU 3:00 – 6:00 30 Double-Unders 15 Cleans 115/73 5 HSPU 6:00 – 9:00 30 Double-Unders 15 Cleans 135/93 5 HSPU Post total reps for score. Happy Birthday to Braz and Nate Cooper!

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WOD 5/3/15

9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 400m Run *Must row 1000m at some point during workout*   WOD 1 aftermath Thank you so much to all who competed, judged, volunteered,

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WOD 5/2/15

Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am – 8:30am Judges/Volunteer Briefing: 8:15am Athlete Briefing: 8:40am Team Introduction: 8:55am National Anthem: 9:00am  

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WOD 5/1/5

15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200  DU 50 Hang Power  Cleans, 135/93 30 Shoulder to OH, 135/93 REMINDER: NO CLASSES SATURDAY. OUR FUNDRAISER COMP WILL BE FROM 9 am – 3pm COMPETITORS: REGISTRATION IS 8AM -8:30AM WOD 1: 9:10AM

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WOD 4/30/15

OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments and Zen:’

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WOD 4/29/15

1A. Bench Press: 3 x 8 1B. Bent Over Row: 3 x 8 Then… “Heavy Helen” 3 Rounds: 300m Run 21 Kb Swings, 70/53 12 C2B Pull-ups MISSING: If anyone has see this guy, please send him to CrossFit West Chester

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WOD 4/28/15

15 Minutes to a Heavy Hang Snatch Double Then…… 800m Run (Cash In) 3 Rounds 12 Hang Power Snatch 115/73 12 Burpees Over Jump Over Box  24/20 800m Run (Cash out) *Immediately after you finish: 3 Minutes max burpees, scored separately*   Happy birthday to our beautiful Daphne!

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WOD 4/27/15

Back Squats: wk 5 1×5 @ 75% 2×5 @ 80% 3×5 @ 85% Then CrossFit Games Master’s Qualifier Event 1 modified. 10min AMRAP (actual event is 5 min) 5 Ring Muscle-ups 10 Cleans 155/105 Our Fundraiser is this Saturday. Click HERE for information

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WOD 4/26/15

9am-11am- Open Gym (ends at 11am sharp for Endurance WOD) 10 am- Olympic Lifting with Coach Ryan 11am- Endurance Complete in any order: Run 1 Mile Row 1 Mile 150 Double Unders 50 Thrusters 75/45   Heather M at The Festivus Games

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WOD 4/25/15

8am CrossFit 9am CrossFit 10am open gym (unlimited members) For Time: 800m Run 50 Kb Snatches, 53/35 50 Jumping Squats, 45/33 50 Pullups 50 SDHP, 53/35 800m Run #GaGa #wackywiser#partnerFri  

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