WOD 11/1/13

7 Min EMOM Power Clean + Front Squat + Jerk + Back Squat + Jerk, AHAP Then… Wacky Wiser Partner Friday: 5 Min AMRAP: Rope Climbs (While partner holds a handstand. The rope climb will not count if your partner comes out of the handstand) 4 Min AMRAP: Wall Ball Shots (while partner hangs from

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WOD 10/31/13

Happy Halloween Deadlift 3-3-3 Then: 15 Deadlift 225/155 40 Pullups 12 Deadlift 225/155 30 Pullups 9 Deadlift 225/155 20 Pullups 6 Deadlift 225/155 10 Pullups 3 Deadlift 225/155 5 Pullups Strength Class: Back Squat (low bar) 3×5 Deadlift 5×1 10×12 Ring Pushups (complete between lifting sets) Post loads and times to comments:

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WOD 10/30/13

7 Min EMOM 3 Squat Snatches, Heavy Then… 15 Min AMRAP: 10 Snatches, 95/65 (anyway) 20 Pistols, alt leg 30 Pushups Halloween WOD Winners   (Left to Right) Turkey Bacon winning Most Creative, Chris Ortiz winning Funniest, Fancy Nancy winning scariest  

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WOD 10/29/13

Thruster 3-3-3 From a rack Then…. 21-15-9 Thruster 95/65 Box Jump 24/20 Then….. 15 Burpees 200m Run 12 Burpees 200m run 9 Burpees 200m run Barbells for Boobs  video by Liam Tumelty Happy birthday to the big man, The Animal, The Tanimal, Mike Ciunci!!    

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WOD 10/28/13

Tabata This Tabata Row/Airdyne (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata L-sit (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

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WOD 10/27/13

9am: Yoga 10am: Oly Lifting 11am: Endurance For Time: (40 min time cap) 1 Mile Run 5 rounds of Cindy 8o0m Run 5 Rounds of Cindy 400m Run 5 Rounds of Cindy 200m Run *1 Rd of Cindy = 5 Pullups, 10 Push ups, 15 Air Squats Happy Birthday Man Vs Food      

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Barbells for Boobs

Reminder: We will not be having our regular Saturday morning classes. Barbells for Boobs registration starts at 9am and will run from 9-10am.   We will run heats of Grace every 15 minutes until everyone has done the workout.  Heats are first come, first serve.  If you’d like to be in an early heat, get

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WOD 10/25/13

10 min EMOM: Odd Min: 1 Rope Climb Even Min:  3 Power Snatches, heavy Then, With a Partner… 10-1 KB Swing, 70/53 SDHP, 95/65 *3 burpees on the min. *Both Partners must complete the rep scheme for both movements. Halloween Dress up WOD at 5pm!            

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WOD 10/24/13

Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans

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WOD 10/23/13

Deadlift: 3 x 5 Then… 15 min AMRAP: * Cash In: 50 Pullups 20 Front Rack Walking Lunges, 70/53 10 Burpee Box Jumps, 24″/20″ Trail Creek Outfitters Supplying us with Prizes for Saturday’s Barbell’s For Boobs Fundraiser.

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WOD 10/22/13

Test 1 RM OHS Then…. 21-15-9 OHS 135/95 Ring Dip Then…. 30 Shoulder to Overhead 135/95 40 Pushups   Together again!

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WOD 10/21/13

South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their great performances including:  Maria and Bob’s first comp and new Clean PR’s, Maria wod WOD 1 of her division, Buttercup Hang Squat cleaning 255! and more than I can remember

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email