CrossFit West Chester

Memorial Day Schedule Update & New Bring a Friend Policy

We will hold a Beginners WOD at 8am and a Advanced WOD at 10am.

Please be aware of our new bring a friend policy. First time students must schedule an Intro Class with a coach 24 hours in advance. Bringing a friend without making this appointment is no longer allowed. This will ensure that the new student has a top notch experience and is not overwhelmed by a large class setting and complicated movements. This will also ensure that every class runs smoothly and without delay. Thanks for Understanding!

WOD 5/27/12

11AM Endurance
"Kelly"
5 Rounds:
400m Run
30 Box Jumps
30 Wall Ball Shots, 20/14 (10ft)

Above: A group photo after the CrossFit Total was complete.
Total Results (calculated using Wilks Formula, body weight was taken into account:
Men
1. Winginator 990lb
2. Justin Case 765lb
3. Tom O: 925lb

Women
1.Kim L 560lb
2. Stacy H 460lb
3. Janice B 485lb

Masters
1. Steve D 820lb 1. Janice B 485lb
2. Mike B 620lb

Honorable Mentions
Ric P 700lb
Amy Gaga 450lb
Brian S 825lb

WOD 5/26/12

8:00AM
3 Rounds:
400m Run Forwards
50 Push-ups (beginners: 25)
200m Run Backwards
30 Pull-ups (beginners: 15)

9:00AM - 11:00am
CrossFit Total
Each athlete has 3 attempts to find their 1 Rep Max in the following movements:
Back Squat
Deadlift
Press

WOD 5/25/12

Squat Snatch: Find 1RM

Then...

3 Rounds:
50 Air Squats
7 Squat Snatch, 135/95
10 Burpees over the bar

Sore from this weeks programming? Problem solved in the video below...
 

WOD 5/24/12

200 meter sprint x  4 
Rest about 2 min between rounds. 

Then:

21 Push Press
3 Pullups
18 Push Press
6 Pullups
15 Push Press
9 Pullups
12 Push Press
12 pullups
9 Push Press
15 Pullups
6 Push Press
18 Pullups
3 Push Press
21 pullups

PushPress 95#/65#

4:15 Kids: Canceled

7:30 Strength Class
Push Press 5x5

Post Times and Loads to comments:

You have less then a month to sign up and start raising money or to just donate.    We will be making shirts again this year, so if you would like a shirt please sign up and let coach wingy know.

On June 17th Please join us in the in the Gary Papa Father's Day 5K.    Team Jacks Pride is looking to be a top fund raising team again this year.   All donations go to Prostate health International.  If you can not join us in the run, please consider a donation to the fund.  

Click HERE to join the team or make a donation

WOD 5/23/12

For Time:
*Cash In: 200m Run*
21 Deadlifts, 225/155
9 Muscle-ups
15 Deadlifts
7 Muscle-ups
9 Deadlifts
5 Muscle-ups
*Cash Out: 200m Run*

HAPPY BIRTHDAY NICK (MARTHA STEWART)

WOD 5/22/12

Find 1 RM OHS

Then.....

5 Rounds

5 Bear Complex 135/95- cannot put weight down

7 Toes to Bar

9 Hand Release Push Ups

*5 Burpee penalty for every time weight was put down during Bear complex. To be done after completion of WOD.*

Ben FM cheering for the Phillies!

 

WOD 5/21/12

Weighted Pull-ups 2, 2, 2, 2, 2, 2, 2

For Time: Kettlebell Grace
30 Double Kettlebell Dead Clean & Jerks 1.5 pood/1 pood (Dead = KB's are pulled from the floor and return to touching the floor each rep)

Post total time.

Beginners scale to single KB clean and press with switching hands each time DEMO HERE

WOD 5/20/12

3 Rounds:
2 Rope Climbs
10 Back Squats, 185/135
10 KB Swings, 53/36
800 m Run

WOD 5/19/12

BULGER

10 Rounds

150m Run

7 Chest to Bar Pullups

7 Front Squats 135/95

7 HSPU

 

Martha Stewart (Nick) during the rest phase of Wednesdays WOD.  His face says it all.

Crossfit Total In-House Competition 5/26/12 @ 9am

The Crossfit Total Competition will be Saturday 5/26/12 .  For those who are coming to the total at 9am, please know what your 1rm#0160; Back Squat, Deadlift, and Press are.  For those who don't want to participate in the total, there will be a regular beginners workout at 8am.  Please see the schedule to sign up.