WOD 8/5/13

Establish a 1RM One Arm Snatch – you can use a dumbbell, kettlebell or barbell Then do three sets of 3 each arm at 70% of your 1RM   5 Rounds for time: 10 one arm ring rows Alt Lt/Rt 10 One arm push-ups Alt Lt/Rt – if you can’t perform off floor use appropriate box height

WOD 8/4/13

9am- Yoga  No lifting or working out during this class 10am- Olympic Lift class 11am- Endurance WOD Crossfit Triathlon Run 2 Miles Row 2k 300 Double Unders or 500 Singles

4 Year Anniversary Party 8/3/13

10 am- WOD 12 noon-til it ends- Pig Roast and Party 10am WOD: In Groups of 4: with a pet rock 400m Run 100 Hand stand push ups (sub with 120 pushups) 120 pullups 400 Run 160 KB Swings 70/53 200 burpees 400m Run   CFWC 1.0- our very first space back in 2009  

WOD 8/2/13

The Following Tasks will be done with a partner. Add up totals between partners for each event. 15 Min Time Cap: 3 Attempts (each) to find a Max Broad Jump Establish Max Handstand Walk for distance (scale w/ assisted or max handstand hold) 3 Attempts (each) to establish max med ball throw, 20/14 Establish Max

WOD 8/1/13

Deadlift 15 Min to Find 1 Rep Max Then 15 Min Death By Deadlift and Burpee (275#/185#) Perform 1 Deadlift and 1 burpee the first min Perform 2 Dealifts and 2 burpees the second min etc… etc… When you fail to complete the round, start back at 1 until 15 min are up. Strength Class

WOD 7/31/13

12 Min EMOM: Even Minutes: Hang Squat Clean + High Hang Squat Clean + Jerk, Heavy Odd Minutes: Start with 10 DU and increase by 10 each odd minute (as long as you make the previous rep scheme) Then… 3 Rounds: 800m Run 30 C2B Pullups 15 Push Jerks, 135/95   We will be at

WOD 7/30/13

15 minutes 3 RM Touch and Go Snatch (any way) Then…. With a 10 Minute Cap: 3 Rounds 200m Run 10 Snatches (any way) 115/85 Then…. AMRAP 7 Minutes 100m Run 10 Slapping Pushups 20 Jumping Squats 45lbs for everyone   Don’t forget, CFWC’s 4 year anniversary party is this Saturday, August 3rd!! We will

WOD 7/29/13

20 Min Barbell Complex: Clean +  Strict Press + Push Press + Push Jerk + Split Jerk Lt foot and Split Jerk Rt foot. *Men Proceed in 10lbs increases, Women 5lbs Then… 3 Rounds: 20 Plate burpees (instead of jumping and clapping overhead you must jump onto a 25# plate ) 15 Toes 2 Bar

WOD 7/28/13

9 am-Yoga- No lifting or working out during this class! 10 am- Oly lifting 11am- Endurance OHS 3-3-3-3-3 Kind of Naughty Nancy 4 Rounds 800m Run 25 OHS 95/65         Liam!  

WOD 7/27/13

8am: Beginners 9am: Experienced 10am: Open Gym ————————– 7 Min EMOM: 3 Hang Squat Clean + 1 Jerk, heavy Then… 15 min AMRAP Hang Clean Cindy 5 Pullups 10 Pushups 15 Squats *add 1 hang power clean to the end of every round, 135 We will be watching the games and having fun with some

WOD 7/26/13

Turkish Getup: Establish 1RM in 12 minutes Then… With A Partner, complete the following task: 21 Turkish Get-ups, R Arm (53/35) 21 Turkish Getups, L Arm 200m Firemans carry 42 Pistols, R Leg 42 Pistols, L Leg 200m Firemans carry 63 KB OHS, R Arm 63 KB OHS, L Arm 200m Firemans carry   Next

WOD 7/25/13

Deadlift 3-3-3 Then……. 9-7-5 Deadlift 275/185 Ring Muscle Up Then….. EMOM 5 Minutes 100m Sprint Below: CFWC representing at the Test Your Metal Competition

917 Old Fern Hill Rd West Chester PA 19380