Siteplicity – Page 233 – CrossFit West Chester

WOD 11/09/14

November 8, 2014SiteplicityWOD0

10am: Olympic lifting 11am: Endur0 WOD AMRAP 30 Minutes 5 pullups 10 Pushups 15 Air Squats *Must Run AND Row 1200m during the AMRAP Jim Fris, Amy Greco, Doug Claney all placed in their age groups. CONGRATS!

WOD 11/8/14

November 7, 2014SiteplicityWOD0

Good luck to all those competing today and tomorrow! EOMOM 16 min 10 box step-ups 24/20 10 Thrusters 75/53

WOD 11/07/14

November 6, 2014SiteplicityWOD0

5 min EMOM 3 hang squat cleans + 1 jerk Then.. “Wacky Wiser Partner Friday” AMRAP 18 Minutes 150 Double Unders 30 hang cleans, 165/113 150 DU 20 hang cleans, 195/133 150 DU 10 hang cleans, 225/155 Congrats to Nikki, Jenny, and Kim for qualifying for the American Open in December!

WOD 11/6/14

November 5, 2014SiteplicityWOD0

Power Snatch 2-2-2-1-1-1 Then: 15 Min AMRAP of: 3 Hand Stand Pushups 6 Power Snatch (155/110) 9 Toes to Ring *Metcon weight should be about 75/80% of weight achieved in strength portion if not RXd. Post Loads and Times to Comments and Zen:

WOD 11/5/14

November 4, 2014SiteplicityWOD0

Skill WOD 8 min (:40 sec work, :20 rest) Handstand Walks Pistols, alt *Switch Movements EMOM Then… AMRAP 12 Minutes: Muscle-up Ladder ( 1-2-3-4-5-6-7…) 3 Deadlifts, 305/215 6 Box Jumps, 30″/24″ (Step Down) Our Holiday Party is Thursday December 18th. Look for your Evite within the next week. Please RSVP asap.

WOD 11/4/14

November 3, 2014SiteplicityWOD0

Front Squat 2-2-2@90% Then…. 4 Rounds 5 Power Clean 185/135 5 Front Squat 200m Run Gard Dog and Pauly D, going for it at the 6 am!

WOD 11/3/14

November 2, 2014SiteplicityWOD0

Climbing that rope another year higher! HBD Ashley. Bench Press 3rm + 2 sets at 90% Then: 30-20-10 Kettlebell Snatches 53/35 Toes 2 Bar

WOD 11/02/14

November 1, 2014SiteplicityWOD0

10am: Olympic Lifting 11am: Endurance WOD For Time: Run 400m 100 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 40 Wall Ball Shots Run 400 50 Double Unders 30 Wall Ball Shots 25 Double Unders 20 Wall Ball Shots Run 400m Matt The Catt & Catt Damon making a special appearance

WOD 11/1/14

October 31, 2014SiteplicityWOD0

DeadLift 3-3-3 Then: 10 Rounds of: 10 Burpees 10 Pullups *18 Min Cap Post Loads and times to Comments:

WOD 10/31/14

October 30, 2014SiteplicityWOD0

5 Min EMOM 1 Snatch + 1 Hang Snatch + 2 OHS Then… “Wacky Wiser Partner Friday” 42 OHS, 95/63 42 Planking Burpees 200m Run 30 OHS, 115/80 30 Planking Burpees 200m Run 18 OHS, 135/93 18 Planking Burpees 400m Run Happy Halloween!

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