WOD 4/16/14

Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday  

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WOD 4/15/14

EMOM 7 3x 1 Snatch (Squat) 1 OHS (Snatch, OHS, Snatch, OHS, Snatch, OHS) Then…. 21-15-9 OHS 135/95 Chest to Bar Pullup Cash out: 1000m Row  

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WOD 4/14/14

“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away on 4/2/14.  She was a fellow crossfitter, and a brave soul.   Read her story: http://www.kitsapcrossfit.com/2013/10/workout/monday-102113/    

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WOD 4/13/14

Reminder: There is no Olympic Lift class today.  Coach Ryan will be coaching at a lifting competition 10 AM: Open Gym 11 AM:  Endurance 12 Noon: Yoga Endurance WOD 3 rds Run 200 50 wb Run 200 40 sit ups Run 200 30 box jumps Run 200 20 ring push ups Run 200 10 burpees

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WOD 4/12/14

8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!

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WOD 4/11/14

7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while partner holds in the front rack) Toes 2 Bar (while partner hangs from bar) Planking Burpees (while partner hold plank position)   Congratulations to Coach Jenny who qualified for Individuals

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WOD 4/10/13

10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads and Rounds to Comments: Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   More

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WOD 4/9/14

25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC!        

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WOD 4/8/14

EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3 Ring Muscle Ups   Happy birthday, Craig Froning Jr!!  

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WOD 4/7/14

Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight.  Pick one of each type of lift (Pull, Press then Squat). Move it till it equals 10,000 Pounds by cycling through 1 of each movement) For example You could pick 135 pounds and need to Pull it deadlift, snatch, clean.  Then press-strict, push,

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WOD 4/6/14

9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps Don’t leave your stuff out or Alex and Jen G will get you!  

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WOD 4/5/14

8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds: 400m Run 20 OH walking Lunges, 45/25 10 Toes 2 Bar 1 Rope Climb Wear your high socks!    

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