WOD 10/01/14

Skill EMOM 7 Minutes 20 Double Unders (30 seconds of attempts) 5/4 Strict Pullups Then…. For Time: 21 Deadlifts, 225/155 5 Muscle ups (15 pull-ups) 15 Deadlifts 4 Muscle ups (12 pull-ups) 9 Deadlifts 3 Muscle ups (9 pull-ups) 6 Deadlifts 2 Muscle ups (6 pull-ups) 3 Deadlifts 1 Muscle ups (3 pull-ups) Saturday October

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WOD 9/30/14

Back Squat 5-5-5 @80% Then…. 4 Rounds of 3 Minute AMRAPS with 2 Minute rests between AMRAPS 100m Run 5 Front Squats 185/135 3 Jerks CFWC teams at the South Philly Rumble  

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WOD 9/29/14

Work up to 10 rep max Bench Press, then 2 sets at 90% Then: Complete reps of: 10-9-8-7-6-5-4-3-2-1 KB Snatch L arm, 53/35 KB Snatch R arm, 53/35 Burpee Happy Birthday to long time 6am’er, Meow Mix (Kat)

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WOD 9/28/14

10 AM- Olympic Lift with Coach Ryan 11 AM- Endurance 21-18-15-12-9-6-3 HR Pushups Sit Ups Air Squats 400m Run before each round Caitlin, going for it at the Battle of the Beach  

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WOD 9/27/14

Push Press 3-3-3 Then: 15 Min to complete the following: 500 Meter Row or 400 Meter Run With remaining time AMRAP of: 10 wall balls (20/15) 15 Sumo deadlift High Pull (75/55) 10 Box Jump (24/20) 15 Push Press (75/55) Post Loads and Time to Comments: 8am – Beginner CrossFit 9am – Crossfit 10am –

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WOD 9/26/14

Turkish Getup: Work up to a heavy single for both arms Then… “Wacky Wiser Partner Friday” For Time: 42 KB Thrusters, 53/35 30 Burpee Box Jumps, 24″/20″ 30 Kb Thrusters 20  Burpee Box Jumps 18 Thrusters 10 Burpee Box Jumps Happy Birthday to the Funny Man, Chris Coccia  

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WOD 9/25/30

Power Clean and Jerk 2-2-2 Then: 30 Double Unders 5 Power Snatch (155#/110#) 25 Double Unders 4 Power snatch 20 Double Unders 3 Power Snatch 15 Double Unders 2 Power Snatch 10 Double Unders 1 Power Snatch 10 Double Unders 1 Power Clean & Jerk (155#/110#) 15 Double Unders 2 Power Clean & Jerk 20

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WOD 9/24/14

EMOM 7 minutes: Hang Snatch (above knee) + Hang Snatch (below knee) + Snatch (floor) Then… 12 min ladder 100m Run 3 Kb swings, 70/53 3 SDHP, 70/53 100m Run 6 Kb Swings 6 SDHP 100m Run 9 Kb Swings 9 SDHP * Continue this pattern in accents of 3 reps until the clock runs

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WOD 9/23/14

  Test:  Back Squat 1 RM Then…. 4 Rounds 200m Run 15 Toes to Bar 10 Front Squats 135/95 TJ at his first lifting meet  

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WOD 9/22/14

Bench Press 15-15-15 Then: 4 Rounds of 2 Minutes of work followed by 2 minutes of rest: During the two minutes do as many repetitions of the following as possible: 8 Ring Dips 4 Pullups 8 Jumping squats Start each round where you left off. Count total reps.   Maria, Foose, and Carl Paoli of

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WOD 9/21/14

10am: Olympic Lifting 11am: Endurance 4 Rounds 800m Run 50 Double Unders 25 Walking lunges, 75/45 Barbells For Boobs Saturday Oct 18th HOST: Crossfit West Chester  

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WOD 9/20/14

Angie For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post Time to Comments and Zen.

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