WOD 2/27/13

7 Min EMOM Power Snatch + Hang Squat Snatch + OHS, Heavy Then… 3 Rounds: 21 Burpees (Both hands must hit a target above highest reach) 15 Toes to Bar 9 OHS, 135/95 1. CROSSFIT OPEN! Sign up for the CrossFit Open HERE. We encourage everyone...

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WOD 2/26/13

3 Rounds 50 Double Unders 25 Wall Balls 20/14   10’/8′ Then….. AMRAP 10 Minutes 7 Power Cleans 185/135 7 Slapping Push Ups 7 Pullups The Converstation’s new shirt    

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WOD 2/25/13

3 Rounds For Time: 10 Rope Pull-ups Grabbing the rope above your head strict pull till chin is over hands.  Scaling by lowering hands and starting with as much bent leg position to jump and pull chin over hands.  It is suggested to switch grips...

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WOD 2/24/13

10am: Olympic Lifting Class 11am: Endurance For Time: 50 Burpees 20 Front squats, 70% 1rm 50 Burpees Mark your calendar’s now for CFWC’s first competition. We are partnering with The Lord’s Pantry in Downington to give back in...

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WOD 2/23/13

Decked by Cards! WOD will consist of: 1 deck of cards x 4 exercises = fun Each suit will represent an exercise, number cards = the number of repitions of the exercise for that suit, Royalty cards = 10, Aces = 20, Jokers = wild!? There will be...

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WOD 2/22/13

Strength With a partner,  15 minutes to find a 1rm Ground to OH Then… Partner AMRAP in 20 Minutes 150 Double Unders *Rope Climb (each partner) 100 KB Swings, 53/35 *Rope Climb (each partner) 50 Ground To OH, 135/95 *Rope Climb (each...

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WOD 2/20/13

7 Min EMOM: 3 Hang Power Snatches + 1 OHS Then… 3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Power Snatches, 135/95 Mobility Class Tues/Thurs at 5pm  

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WOD 2/19/13

Work up to a 1 RM of the following complex: 1 Power Clean 1 Hang Squat Clean 1 Front Squat 1 Shoulder to Overhead Then…… 7 Rounds 7 Power Cleans 135/95 7 Front Squats 7 Toes to Bar 7 Chest to Bar Pullups Beers doing some muscle ups!...

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WOD 2/18/13

1RM 20m Weighted Walk. This will be like the stimulus of a Yoke Walk. You’ll load a bar with weight on a rack, take the weight for a walk up the box and back to the rack. 4 Rounds of 6 Skin-the-cats (RX Movement from a ring height that feet...

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WOD 2/17/13

10am: Olympic Lifting 11am: Endurance 5 Attempts: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Jerk THEN… 3 Rounds 5 MU 50 Air Squats The Ninja Turtle rocking out the KB Swings during Donkey Kong

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WOD 2/16/13

Strength Back Squat: 3 X 5 Then… Donkey Kong 21-15-9 KB Swings, 53/35 (Scale Pullup bars, run up stairs) Burpees Box Jumps, 24/20 8AM: CrossFit Beginners 9AM: CrossFit 10AM: Open Gym

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