July 2013 – Page 2 – CrossFit West Chester

WOD 7/22/13

July 21, 2013SiteplicityWOD0

Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups One of many teams from CFWC at Test Your Metal Sunday. Above: LaFrance, Pink Eye, Cliff, Jeff Dolan

9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20 Pull-ups 400m Run 10 Jumping Squats, 95lb 10 Burpee C2b Pull-ups 400m Run New Gear On The Way!

WOD 7/20/13

July 19, 2013SiteplicityWOD0

Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!

WOD 7/19/13

July 18, 2013SiteplicityWOD0

Establish a 1RM Snatch (15 minutes) Then… W/a Partner: Death By: Power Snatch, 95/65 Burpee over the box Jumps, 24/20

WOD 7/18/13

July 17, 2013SiteplicityWOD0

Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2

WOD 7/17/13

July 16, 2013SiteplicityWOD0

Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups 10 Front Squats, 155/115 Please excuse the mess while we continue to make improvements at CFWC.

WOD 7/16/13

July 15, 2013SiteplicityWOD0

If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day. As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes:...

WOD 7/15/13

July 14, 2013SiteplicityWOD0

Test: 1 RM Deadlift (20 min) Then… “Diane” 21-15-9 Deadlift, 225/155 HSPU The Pope (JP) going for it with the prowler

WOD 7/14/13

July 13, 2013SiteplicityWOD0

9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday to 6am Ric!

WOD 7/13/13

July 12, 2013SiteplicityWOD0

Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:

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