CrossFit West Chester

WOD 5/18/12

"Broken Record"
200m Run
10 Hang Power Cleans, 155/115
20 Pistols (alt. legs)
30 Wall Balls, 20/14 (10ft)
40 Sit-ups
50 KB Swings,53/36

*Get as far as you can in the following time frames. Start back at the beginning after each time frame is over. Count 1pt for ever rep and final time for last interval.
3 minutes:
1:00 rest
7 minutes:
1:00 rest
Complete entire workout (18min cap)

Post total reps and final time to comments.

Above: Jen G (The Perv) showing off her snatch

WOD 5/17/12

5 Rounds
400 Meter Run
9 Squat Clean and Jerk (135/95)

7:30 Strength Class
Front Squat 5x5

Post times and loads to comments.

Happy Birthday Coach Nikki.   Good Luck in London this summer.  

WOD 5/16/12

AMRAP in 20 Minutes:
50 Double Unders
21 Pull-ups
12 Burpees, (touching bar with both hands)
Rest 2 Minutes

Below: X-Fit kids using their new parallel bars

WOD 5/15/12

Amanda

9-7-5

Muscle up

Snatch (full squat) 135/95

5 Minute Rest

Then.....

AMRAP 5 Minutes

5 OHS 135/95

5 Hand Release Push Ups

Baby and Justin Case unsnappin' sh*&

WOD 5/14/12

Crossfit West Chester Introduces Curtis P's thx to Gaga for this one!

Clean (75/45)
left lunge
right lunge
push press

The above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position

*30 min AMRAP with a partner, you go then they go

*Add 10lb to the bar every 10 rounds.  Scale by adding 5lbs every 10 rounds.

 

 

WOD 5/13/12

Elizabeth
21-15-9
Clean, 135/95
Ring Dips

Then...

1 mile run

WOD 5/12/12

20 Minute Amrap

5 Thursters (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High pull (95/65)

Post Rounds completed to comments: 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 5/11/12

9-7-5 (12 min cap)
Deadlift, 275/205
Wall Climb
Weighted strict Pull-ups, 35/26

Then...

AMRAP IN 12 MINUTES
200M RUN
10 Burpees
1 Rope Climb
* Coaches: Do burpees & rope climb in any order if there's a big class

HAPPY BIRTHDAY TO COACH WINGY!

WOD 5/10/12

Power Snatch 1-1-1-1-1

Then

3 Rounds
400 Meter Run
30 situps
15 Power Snatch 95/65


7:30 Strength Class:
Over Head Squat 2-2-2
Snatch Balance 2-2-2
Snatch 1-1-1

Post Loads and Times to Comments:

Nikki performing the OHS in event 4 of the Mid Atlantic CrossFit Regionals.  

All the Pics from the Weekend can be found HERE

WOD 5/9/12

30 Back Squats, 135/95
20 Pull-ups
10 Push Press/Jerk, 135/95
REST 2 MINUTES
30 Front Squats, 115/85
20 Pull-ups
10 Push Press/Jerk, 115/85
REST 2 MINUTES
30 Overhead Squats, 95/65
20 Pull-ups
10 Push Press/Jerk, 95/65

*Post time for each round to comments

ABOVE: The Aussie killing the 70lb DB Snatch during day 2 of the CrossFit Regionals Competition