WOD 4/1/14

72 Minutes of Burpees  (April Fool’s) EMOM 7 2 Power Cleans 3 Front Squats Then….. 10 Minutes for max distance: 200m Sprint 200m Jog Then…. AMRAP 7 Minutes 7 Power Cleans 135/95 7 Pullups That actually doesn’t sound too bad…..

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WOD 3/31/14

            Happy Birthday Pineapple! Workout 14.5 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees

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WOD 3/30/14

9am-Yoga (no lifting or working out at this time) 10 am-Olympic Lifting with Coach Ryan 11am- Endurance 12:30-2:30 Double Under Seminar (only for those that signed up online) 3-5-Double Under Seminar (only for those that signed up online) AMRAP 25 Minutes 15 Box Step Ups 115/75 15 Pullups 15 Toes to Bar Row 2000m at

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WOD 3/29/14

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power Cleans 175/125 9 Ring Dips post time to comments

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WOD 3/28/14

“Wacky Wiser Partner Friday” AMRAP 7 Minutes: 7 Overhead Squats, 135/95 7 Box Jumps, 30/24 —–2 min break—— AMRAP 5 Minutes:  5 HSPU 5 Strict Pullups Our very own Mike Ciunci would love to have everyone join him in the annual Butterfly Run on April 12th. This 5k or 1 mile fun run is in

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Butterfly Run 4/12/14

This is a 5k or 1mile run for fun in honor of CFWC member Mike Ciunci’s sister. This is a great event and we would love to have a great turn out. Date: Saturday April 12, 2014 in Malvern LBRUN.org

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WOD 3/27/14

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength Class Post Loads and Times to Comments:

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WOD 3/26/14

Test 1RM Press (15 min cap) Then… 30-20-10 Kb Snatch, 53/35 Pistols, Alt Pull-up Happy Birthday Pizza 1!

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WOD 3/25/14

Front Squat 3-3-3 Then….. AMRAP 7 3 Power Cleans 185/135 5 Front Squats 7 Ring Push Ups Then….. AMRAP 3 10 Burpees 20 Jumping Squats 14.4    

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WOD 3/24/14

14.4     One Open WOD left… Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups Kevin Ogar 14.4

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