WOD – Page 340 – CrossFit West Chester

WOD 7/21/15

July 20, 2015SiteplicityWOD0

Snatch 2-2-2 (Do not have to be touch and go) Then…… 5 Rounds 30 Double Unders 7 Snatches 115/83 2 Legless Rope Climbs 15′ (use legs on the way down) Happy birthday to the amazing Laura!

WOD 7/20/15

July 19, 2015SiteplicityWOD0

Lots of CFWC athletes competed this weekend. 5 RM Front squat then 2 sets at 90% 10 min AMRAP 10 Chest 2 Bar / Toes 2 Bar 10 Alt Kettlebell Clean & Jerk 70/53

10am: Oly LIfting 11am: Enduro WOD For Time: 400m Run 20 pullups 20 pushups 800m Run 20 pushups 20 pullups 1600m Run 20 pullups 20 pushups 800m Run 20 pullups 20 pushups 400m Run Nate, Marco, Pete on deck Congrats to everyone who competed!

WOD 7/18/15

July 17, 2015SiteplicityWOD0

Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press 135/83 KB Snatches 53/35 6 am Warm Up

WOD 7/17/15

July 16, 2015SiteplicityWOD0

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups

WOD 7/16/15

July 15, 2015SiteplicityWOD0

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN and Comments:

WOD 7/15/15

July 14, 2015SiteplicityWOD0

Snatch Pulls: 3 x 3 (3 sec pause knee) Then… For Time: 100 Double Unders 30 KB Swings, 53/35 15 Hang Power Snatches, 115/73 30 HSPU 15 Hang Power Snatches, 115/73 30 KB Swings, 53/35 100 Double Unders Functional Fitness

WOD 7/14/15

July 13, 2015SiteplicityWOD0

EMOM 5 minutes 1 Power Clean 1 Push Jerk 1 Power Clean 1 Push Jerk Then……. 8 Deadlifts 165/113 7 Cleans 6 Jerks 8 Toes to Bar 7 Chest to Bar Pullups 6 Bar Muscle Ups 6 Deadlifts 5 Cleans 4 Jerks 6 Toes to Bar 5 Chest to Bar Pullups 4 Bar Muscle Ups...

WOD 7/13/15

July 12, 2015SiteplicityWOD0

5 rep max Front Squat Then 2 sets of 90% of 5RM Then….. 4 Rounds 20 Walking Lunges 15 Burpees Happy birthday to Ric, one of our very first members!

WOD 7/12/15

July 11, 2015SiteplicityWOD0

10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 800m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 400m Run Teammates ...

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