CrossFit West Chester

CROSSFIT OPEN- SIGN UP!

The CrossFit Open is a world wide competition to test your level of fitness.  Even if you don't plan on winning the CrossFit games, it will help our team, "CrossFit West Chester" if you sign up and participate. We encourage you to SIGN UP because we will be doing these workouts anyway as our workout of the day. ANYONE can do this! The open will start next Wednesday Feb 22 and last 5 weeks.  The cost is $20.

WOD 2/25/12

5 x 5 Weighted pull-up

4 Rounds for time:

15 toes to bar

10 pushups

5 Front squats @ 155/115

WOD 2/24/12

CrossFit Games Open WOD 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. What the video below for the video demonstration.

OR Alternate Strength WOD (for those who have no interest in the Games WOD)
Bench Press: 3-3-3-3-3
or
Deadlift: 5-5-5-5-5

 

The Winner of the 2012 Paleo Challenge.....
3rd Place: Paul Dejoe (154 points)
2nd Place: Sam the Australian (263 points)
1st Place: 12nooner Jordan (271 points)

WOD 2/23/12

800 Meter Run
21 Thrusters (95/65)
21 Burpees
800 Meter Run
15 Thrusters (95/65)
15 Burpees
800 Meter Run
9 Thrusters (95/65)
9 Burpees

7PM Strength Class

Dead Lift 5x5

 Post time and loads to comments:

Above: Team CrossFit West Chester competing in the 2010 CrossFit Games Regionals. 

There is still time to sign up for the 2012 CrossFit Games Open.  

 

WOD 2/22/12

Front Squat: 5x5x5x5x5

Then...

AMRAP in 10 Minutes
5 Deadlifts, 275/205
200m Run

If you have not signed up for the open, time is running out! We will do the open WOD's on Friday and have a retest day Sunday's at 10am

WOD 2/21/12

Jackie Shackie

Row 1000m

30 Ground to Overhead 135/95

30 Toes through Rings

*Coaches rotate people through on the rower*

We will be having a dinner and bowling night soon.  Details will be announced shortly.

WOD 2/20/12

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

RX'd is to push through the 100 reps before moving on to the next movement, scale the reps or by doing "rounds" to get through.

WOD 2/19/12

11AM ENDURANCE

10 Rounds:
3 Muscle ups
5 Squat Snatches, 115/75
7 Sit-ups

Congrats to Kyrsten, who just recently got her first pullup!

Crossfit Total Results

CFWCs first in house competition was a huge success!! We saw lots of PRs and lots of big lifts today!! Please note that body weight was taken into account with scoring.  A higher total does not necessarily mean a higher placement. Nexto Crossfit Total Competition will be Saturday May 19th.

Top 3 Females:

1. Sam Hart Total 615lbs

2. Mik Austin Total 590lbs

3. Michelle Fallon Total 440lbs

Top 3 Males:

1. Cameron Walker Total 885lbs

2. Jim Wingerter Total 960 lbs

3. Mitch Hoffman 870 lbs

Over 40 Catergory

1. Steve Dunlap Total 785lbs

2. Dave Downey Total 605lbs

 

Complete List in order:

Women

Sam Hart 615lbs

Mik Austin 590lbs

Pizza II 440lbs

Men

Cameron 885lbs

Jim Wing 960lbs

Excuse Me Mitch 870lbs

Steve D 785lbs

Fellows Double Check 830lbs

Pizza I 695lbs

Oil 680lbs

Double D 605lbs 

Special shout outs to Oil for showing up an hour late, The Natural for being our special guest judge, Michelle for having the weirdest press attempt, Wingy for being strong as shit, but weighing 2 tons, Fellows for most dangerous squat bail, and everyone who spotted for their fellow lifters!

Crossfit Total Participants (Double D not pictured)

 

WOD 2/18/12

CROSSFIT TOTAL: 8AM - 10AM
You will want to arrive at 8am to start warming up your first lift. The first attempts will kick off at 8:30am.

1RM DEADLIFT
1RM PRESS
1RM BACK SQUAT

The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test. It is the sum of the best of three attempts at the squat, the press, and the deadlift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

WOD 2/17/12

3 Rounds:
2 min Max Double Unders
Rest 1 minute

Then...

3 Rounds:
21 KB Swings, 70/53
15 Box Jumps, 30/24
9 Toes To Bar

CONGRATS TO BLUE-MAN WHO GETS HIS FIRST MUSCLE-UP!