WOD 9/1/14 – 10am Only

10am Class Only “Hot Shots 19” –  Partner AMRAP 30 Minutes 30 Air Squats 19 Power Cleans, 135/95 7 Strict Pullups 400m Run *partners may split the reps up anyway

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WOD 8/31/14

10 am- Olympic Lifting 11 am- Endurance 30 OHS 95/63 30 Pullups 30 Sit ups 800m Run 20 OHS 95/63 20 Pullups 20 Situps 800m Run 10 OHS 10 Pullups 10 Situps 800m Run   Captain Phil on the Airdyne

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WOD 8/30/14

HOW TO ACCESS THE ZEN PLANNER MOBILE APP Strict Press: 1 Rep Max Then… For Time: Row 1k 100 DU Run 1 mile Happy Birthday to the one and only Perv!  

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WOD Tracking & App Setup

Zen Planner has updated their software and we feel it is best for the entire membership to stay with them.  With that being said, Zen Planner has new workout tracking. You will notice a new computer at the front desk. All members can log in their results on this computer and track their progress. If

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WOD 8/29/14

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 4 Rounds: (18 min cap) 200m run, 20/14 (1 partner holds med ball) 50 Wall Ball Shots, 20/14 6 Rope Climbs (partner hold Med ball)

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WOD 8/28/14

Push Press 3-3-3 Then: 15 Min AMRAP of: 10 Kettlebell swings 2pood/1.5pood 10 Box jumps 24/20 10 Ring dips Post Push Press Loads and Rounds Completed to Comments:

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WOD 8/27/14

500m Row X 3 (record best out of 3) Then… 5 Rounds: 7 Deadlift, 275/185 30 Double Unders *EMOM: 5 Burpees over the bar Happy Birthday Nard-Dog!      

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WOD 8/26/14

Back Squat 5-5-5 @ 80% Then…. AMRAP 15 Min, alternate EMOM between max rounds Cindy and Max rep Clean and Jerk (any way) 185/135 Minutes 0,2,4,6,8,10,12,14 5 Pullups 10 Push ups 15 Air Squats AND Minutes 1,3,5,7,9,11,13 Clean and Jerk 185/135   Happy anniversary to Vinnie and Michelle, The Pizzas!

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WOD 8/25/14

The Fudalas. Happy Anniversary to the happy couple! EMOM for 7 min Power Snatch + OHS +  Snatch Then: 10 min Max Effort box jump for height Then: 10 min AMRAP ascending weight & reps 1 snatch 95/63 1 Bar Muscle-up 2 Snatches 105/73 2 Bar Muscle-ups 3 Snatches 115/85 3 BMU Etc…The Fudala’s say

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WOD 8/24/14

10 am- Olympic Lift Class 11 am- Endurance Endurance Annie 50 Double Unders 50 Sit Ups 400m Run 40 DU 40 SU 400m Run 30 DU 30 SU 400m Run 20 DU 20 SU 400m Run 10 DU 10 SU 400m Run  

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WOD 8/23/14

Kelly 5 Rounds of: 400 meter Run 30 Box Jumps (24/20) 30 Wall Balls (20#/15#) Post Loads and Times to Comments:

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WOD 8/22/14

Hang Clean (Below knee): 3-3-3 Then… “Wacky Wiser Partner Friday” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 Pull-up West Chester University Rugby Team     

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