CrossFit West Chester

::Schedule Update::

Thursday Feb 2nd: ONLY for this week: 8:30am Beginners class canceled and 4:15pm Kids class is canceled
Sunday Feb 5th: Endurance Class will start at 10:00am. USA Weightlifting competition starts at 12noon.

WOD 1/30/12

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 don't touch, scale leverage i.e. str8 leg to tucks &/or ROM)

4 L-Pull-ups

Max Rep Handstand Touches

(RX movement is while holding a handstand support while facing the wall on one arm and bring the opposite arm up an touch your shoulder see video & article linked, scale by handstand progression with same movement)

Congrats to Coach Jenny Butler and the Philly Passion! They beat The Tampa Breeze and are on their way to the LFL Bowl in Vegas Sunday Feb 5th at 4pm on MTV2!

WOD 1/29/12

Hill Sprints X 10

Then...

AMRAP 10 Minutes:

6 Deadlifts, 185/135

12 Toes to Bar

 

Reminder: Coach Jenny and  the Philadephia Passion play their first playoff game Sunday at 4pm on MTV2.

WOD 1/28/12

Barbara

5 Rounds

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 Minutes between each round.  Post total time, including rest periods, to comments.

 

WOD 1/27/12

Squat Snatch: 1-1-1-1-1
*Coaches, give 25-30 minutes

Then...

"Annie" (15 minute cap)
50-40-30-20-10
Double Unders
Sit-ups

Watch below for 3 reasons why to cheer for our very own Jenny Butler and the Passion. They play their first playoff game this Sunday Jan 29th at 4:00 on MTV2.

MTV Shows

 

PALEO CHALLENGE DAY 12

WOD 1/26/12

Clean 1-1-1-1

Then

Elizabeth
21-15-9
Squat Clean (135/95)
Ring Dips

7PM Strength Class
Push Press 5X5

Post Loads and Time to comments:

We will be hosting a USAW olympic lifting meet on Sunday February 5th.  The weigh in and meet will start after the 10am WOD.   This is a great oppertunity to test your ability in the Snatch and Clean & Jerk.   Everyone is welcome to compete but you must be a USAW member for it to count for nationals.   USAW membership is $40.  The Event cost is $25.

Sign up to be a USAW member HERE

Register for the Event HERE

WOD 1/25/12

TEST:
Back Squat: 1-1-1-1-1
*we did this last on 12/8/11. Make sure you log your score!

Then...

21-15-9
KB Swings, 53/36
Burpee Bar Touches (both hands touch bar)



Congrats to Tom, who got his first Muscle-up!

Day 10 of Paleo Challenge. Email current scores to James.wiser@crossfitwc.com

WOD 1/24/12

3 Rounds-10 Minute Cap

5 Power Cleans 185/135

5 Muscle Ups

Then.....

AMRAP 5 Minutes

5 Power Snatch 135/95

4 Strict Pullups

Chip

WOD 1/23/12

For Time
1000m Row
50 Thrusters, 45lb
30 Pull-ups
800M Run
50 Thrusters
20 Pull-ups
100 Double Unders
50 Thrusters
10 Pull-ups

*You may row, run, or DU in any order, but you must follow the correct rep scheme for the thrusters and pullups.

WOD 1/22/12

11AM Endurance
30 Back Squats, 225/185
Run 1 Mile

WOD 1/21/12

Over Head Squat
3-3-3-3-3

Then

21-15-9
Overhead Squat (95/65)
Hand Stand Push up
Push Press (95/65)

Post Loads and time to comments