CrossFit West Chester

WOD 3/10/10

"Death By... Decked by Cards"

This is how the game is played:

Each card represents a movement. For example, hearts will represent thrusters. What ever minute we are on will dictate the number of reps you complete. The clock will run for a total of 30 minutes. If you cannot complete that number of reps for that minute, you will start over at 1 and work your way back up. This will be explained in more depth during class.

Hearts = Thrusters 96/65

Diamonds = Pullups

Clubs = Burpees

Spades = Power Cleans 95/65

WOD 3/9/10

Snatch Pulls 3-3-3

Then....The AL/MS/TN sectionals qualifier WOD

AMRAP 15 minutes:

Men

5 HSPU

7 Squat Snatches 95#

10 Box Jumps 20 inches

Women

3 HSPU

7 Squat Snatches 55#

10 Box Jumps 20 inches

WOD 3/8/10 "Beware the Slides of March..."

Back Squat 1-1-1 Then:

6 rounds of 200ft. Weighted Sled Drags

Download CFJ_Simmons_SledDrag

Post Loads and thoughts to comments.

Rest Day 3.7.10

Today is a great day to get outside, enjoy the great taste of Spring around the corner, get in some active recovery from the week and recarge your batteries!

Sectionals are next Saturday and many of us have signed up to compete, judge, keep time etc.  Post your thoughts on CrossFit as a sport, if your competing why? for the fun of it, testing yourself?

Last note I'm (Steve & crew) going to be heading over to the box at some point in the day (late afternoon) feel free to stop by if you want/need to get in some practice or make up a WOD.

Hibachi and Bowling

Tonight at 7pm we wil be doing hibachi in Downingtown then bowling. Look for a good rematch between Brad's calves and Erin's biceps... Post to comment if you would like to come. Brad needs a head count to reserve lanes

WOD 3/6/10 Bear

 
The Bear is classified as a complex, a combination of movements to challenge the athlete's strength, conditioning or both.  Complexes can be set up as task or time oriented.  For this variant we will be going for Time and using either Kettlebells or Dumbbells.  Go back to WOD 9/14/09 or WOD 12/31/09 to check the loads used.  

35 reps of the sequence below alternating arms each rep.

Kettlebell Clean / Dumbbell Clean

Squat

Push Press / Kettlebell Thruster-Press

Squat

Push Press

Post Load and time to comments. 

The rules are as follows:  1) NO resting the weight on the ground 2) Clean starts @ the ground and finishes with Full Hip Extension, 3) Squat must be below parallel, 4) Presses finish when locked out overhead, 5) Jerking IS allowed, 6) Squat Cleans & Dead Lifting to hang Power Clean are allowed, 7) the Squat and Press can be separate or combined into Thruster .  Rest anywhere but with weight on the ground.

Sound Complicated?  It's not as difficult as it sounds Watch the video HERE.

WOD 3/5/10

"Triathlon Michael"

Run 800 Meters

50 Situps

50 Back Ext.

Row 800 Meters

50 Situps

50 Back Ext.

Double Unders (do these for the average time it takes you to run 800 Meters)

50 Situps

50 Back Ext

 

What happens when Crossfitters go bowling

WOD 3/4/10

5 Rounds:
1 Power Clean
2 Front Squats
3 Push Jerks.

This is a strength WOD.  Increase weight for each round and rest as needed between rounds.  The bar does not get dropped until the entire sequence is completed. 

Post Loads to Comments:

This Father's Day, Sunday June 20th, come out and support a great cause and get a run in as well.  This run is very important to my wife and I, and we ask all the members of CFWC to either join us for the run and fund raising, or to just donate to the cause.  We have formed team "Jack's Pride" in memory of Laura's father, and for all the others that have lost their battle, and those that are still fighting.        

Click HERE to either join "Jacks Pride" or to donate. 

WOD 3/3/10

"Tabata Med Balls"
Complete 8 rounds of 20 seconds on, 10 seconds off for each of the following exercises

1. Wall Balls, 20lb/15lb
2. Med Ball Cleans
3. Pushups W/hands on med ball
4. Air Squats (making slight contact w/med ball)

WOD 3/2/10

Snatching Burpee'ing Fran

21-15-9

Power Snatches 95/65

Burpee Pullups

 

Congrats to Mark, Pat, Kenny and Brad for your amazing bobsled victory!