WOD 6/14/14

*Reminder: No working out past 9 am due to the Fortify seminar Choose a Hero Ryan 5 Rounds 7 Ring Muscle Ups 21 Burpees OR…. Danny AMRAP 20 Minutes 30 Box Jumps or Step Ups 24/20 20 Push Press 115/85 30 Pullups   Doug and ET during...

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WOD 6/13/14

********NO  5pm Class Today!********** 12 minutes to establish a 10 step weighted walking lunge *W/ barbell in the front rack position Then… AMRAP 15 Minutes: 30 Cal Row 6 Rope Climbs 150ft wheel barrow walks The Fundraiser to get these...

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WOD 6/12/14

Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box jumps 2nd break = 50 double unders 3rd break = 50 air squats 4th break = 50 situps 5th break = 20...

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WOD 6/11/14

Press: 5-5-5 Then.. For Time: 200m Run 21 Power Cleans, 135/95 9 Strict Pullups, 53/26 (use your feet to hold the KB) 200m Run 15 Power Cleans 7 Strict Pullups 200m Run 9 Power Cleans 5 Strict Pullups CrossFit West Chester is hosting this seminar...

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WOD 6/9/14

Happy Birthday John “Pink Star” E.M.O.M for 5  min 1 Strict Pull-up – 1 Chest 2 Bar Pull-up – 1 Kipping Pull-up – 3 strict Toes 2 Bar Then 4 rounds for time 6 Handstand push-ups 9 Front squats 155/95 14 Knees 2...

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WOD 6/8/14

10am: Olympic Lifting 11am: Endurance 12noon:Yoga 4 Rounds 800m Run 25 Double Unders 15 Pullups 25 Superman *2 min rest between each round Congratulations to Kim Lewis, who qualified for USAW Nationals! She also tied the Pa state record, placed...

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WOD 6/7/14

From Darin Deaton and the 40Fit Master’s Community “Rodney” This WOD is in memory of Rodney Harris who recently passed away. Rodney was 46 a great husband, father and friend. I met Rodney through our wives and has various...

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WOD 6/6/14

With a Partner, Complete AMRAP in 20 minutes: 10 Hang Power Clean, 135/95 starting weight 15 Box Jumps, 24/20 20 Situps Min 0:00 – 5:00:  135/95 Min 5:00 – 10:00: 165/115 Min 10:00 – 15:00: 185/135 Min 15:00 – 20:00...

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WOD 6/5/14

Thruster 2-2-2-1-1-1 Then 100 Pullups for time But…EMOM Perform 5 Thrusters(95#/65#) *18 Min CaP No Rest Cash Out 50 Pushups *4 min CaP Post Loads and times to comments

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WOD 6/4/14

5 min EMOM: 20 double unders + 5 deadlifts, heavy (75-85%) Then…. 3 rounds: 400m run 15 Burpees 20 KB Snatches, 53/35 Happy Birthday Steve Bitner!

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WOD 6/3/14

EMOM 7 Minutes 1 Snatch 1 Hang Snatch (above knee) 1 OHS EMOM 5 5 Strict Pullups 8 Pistols Then…. AMRAP 12 Minutes 100m Run (to Dumpsters and back) 3 Ring Muscle Ups 3 Snatch (any way) 155/105   Lidia Valentin with a 112kg Snatch...

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