Barbells For Boobs

Thanks to everyone who donated, participated and came out to support at Barbells for Boobs! It was a great day with over 60 participants!! We raised over $700 just on Saturday morning alone! Congrats to all the winners! Master’s Women: Janice Baker 4:41 Master’s Rx Master’s Men: Ron Sutton from CFDV 3:01 Master’s Rx Overall

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WOD 10/21/12

10am: Open Gym 11am: Endurance “Snatching Abbate” Run 1 Mile 21 Snatches, 155/115 Run 800m 21 Snatches Run 1 mile Thanks to everyone who came out to support Barbell’s for Boobs. We raised well over $4,245.00  and still counting.

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WOD 10/20/12

BarBell F0r Boobs/ Amazing Grace 30 Clean and Jerks for Time  (135#/95#) Registration@ 9am First Heat  Starts @ 10am Heats will run every 20 minutes.     Come out to CFWC tomorrow and support a great cause, BarBell For Boobs.    There is still time to Register and donate online. There will be a number of

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WOD 10/19/12

Weighted Pull-up: 10 minutes to find 1RM Then… 25  Minute Partner AMRAP Relay 15  C2B Pull-ups 200m Run 20 Wall Balls, 20/14 (10ft) *This rep scheme is meant to be done as a sprint each round.  Scale movements so each round is between 2- 3 minutes in duration. We will hosting  Barbells For Boobs Fundraiser

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WOD 10/18/12

Deadlift 1-1-1-1-1 Then 3 Rounds 10 Deadlift 275/185 50 Double Unders 7PM Strength Class 3×5 Deadlift 3×3 Weighted Pullups Post loads and time to comments

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WOD 10/17/12

EMOM for 7 min: Power clean + hang squat clean + push press Then… “Nasty Girls” 3 Rounds 50 Air Squats 7 Muscle-up 10 Hang Power Clean, 135/95

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WOD 10/16/12

AMRAP 10 Minutes 3 Squat Cleans 155/115 6 Shoulder to Over Head 9 Toes to Bar then…. AMRAP 7 Minutes 3 Squat Snatches 135/95 6 OHS 9 Chest to Bar Pullups 9:30 class, goin for it!!

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WOD 10/15/12

Weighted dip 5-5-5-5-5 reps Then: 50 double unders 25 Push ups 50 double unders 25 DB snatch ( alternating @ 75lbs) 50 double unders 25 Jump Pull-ups ( have a bar approx 12″ above reach, and perform a jump into a pull-up ) 50 double unders Post loads of dips and time of met-con to

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WOD 10/13/12

The Freaking Forty For time: 40 Box jump, 24 inch box 40 Jumping pull-ups 40 Kettlebell swings, 1 pood 40 Walking Lunge, 40 Knees to elbows 40 Push press,  45/35 40 Good Mornings  45/35 40 Wall ball shots, 20 pound ball 40 Burpees 40 Double unders Post time to comments.

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WOD 10/12/12

Partner Friday Dueling Isabel (60 Snatches, alternating reps), 135/95 Partner Karen (150 Wall Balls), 20/14 (10ft) Dueling Grace (60 Clean & Jerks, Alternating reps), 135/95 Above: Next weeks partner WOD

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WOD 10/11/12

Thrusters 1-1-1-1-1 Then: As many reps as possible in 12 minutes of: Thrusters (135/95) & 5 Burpees at the top of each minute Post total number of Thrusters completed in the 12 Minutes. Strength Class Bench Press 5×3 Power Clean 5×3 Post loads to comments:   CrossFit West Chester has exceeded its goal of $2,000

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