WOD 12/7/14

10am: Olympic lifting 11am: Endurance WOD 3 Rounds  (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each round 1 MILE CASH OUT RUN Jane and Doug going for it Saturday morning

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WOD 12/6/14

Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund”

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WOD 12/05/14

Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14  (10ft) / 50 Kb Swings, 53/35 40 Box Jumps, 24″20″ / 40 Toes 2 Bar 30 Cal Row / 30 Pistols 20 Cleans, 135/93 / 20 Burpees *Partners must do both movements before moving to

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WOD 12/4/14

Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1 Min Max Rep Pullups Rest 1 Min 1 min Max Reps Snatch 115/80# 1 Min Max Reps Double Unders Rest 1 Min 1 min Max Reps Snatch 135/95# 1 Min

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WOD 12/3/14

Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over bar 9 Hang Snatches, 135/93 Then… Max Effort Front Plank Just a reminder that Coach Jenny, Kim and Nikki will be lifting at the USA Weightlifting American Open Saturday December

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WOD 12/2/14

15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then… AMRAP 5 Minutes 20 Double Unders 3 Power Cleans 165/113 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then….. AMRAP 3

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WOD 12/1/14

Strength:  Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35 5L/5R 5 Wall Climbs

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WOD 11/30/14

10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute Rest Round 2: 800m Run, max pushups with remaining time 3 Minute Rest Round 3: 800m Run, max sit ups 3 Minute Rest Round 4: 800m Run, max air squats

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WOD 11/29/30

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and times to comments and Zen:

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WOD 11/28/14

7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM) Then… Conditioning “Wacky Wiser Partner Friday” 42 Shoulder to OH, 135/93 50 Alt Box Jumps, 24/20 30 Shoulder to OH, 165/113 50 Toes To Bar 18 Shoulder to OH, 185/133

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WOD 11/27/14

HAPPY  THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7 Wall Balls 7 Pullups 7 Med Ball Cleans (20# Toms / 15# Hens) Squats-Giving Dessert 75 Airsquats (or 2 min max effort). *There is no break between dinner and dessert

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WOD 11/26/14

Skill WOD 10 Minutes of Handstand Walk practice Then… Complete the 12 Minute ascending ladder for time: Double Unders (5-10-15-20-25-30-35…..) Power Cleans, 135/93 (1-2-3-4-5-6-7…….) Then… Tabata front planks: 8 rounds *increase weight from last week by 5-10lb CLASS SCHEDULE  Thursday November 27: 8am , 9am, 10am classes Friday November 28th: 7:30am, 9:30am, 12noon, 4pm classes

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