WOD 11/1/14

DeadLift 3-3-3 Then: 10 Rounds of: 10 Burpees 10 Pullups *18 Min Cap Post Loads and times to Comments:

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WOD 10/31/14

5 Min EMOM 1 Snatch + 1 Hang Snatch + 2 OHS Then… “Wacky Wiser Partner Friday” 42 OHS, 95/63 42 Planking Burpees 200m Run 30 OHS, 115/80 30 Planking Burpees 200m Run 18 OHS, 135/93 18 Planking Burpees 400m Run Happy Halloween!

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WOD 10/30/14

Hang Clean 3-3-2-2-1-1-1 Then: 15 Min Amrap: 10 Kettle Bell Swing (2pood/1.5pood) 10 Hang Power Clean (115/80) 10 Box Jump (24/20) Post Loads and Times to Comments: HALLOWEEN WOD @ 6:30 PM – Costume Required.  

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WOD 10/29/14

Skill EMOM 8 Minutes (:40 on, :20 off) Handstand Walks Triple Unders (scale= Double Unders or DU attempts) *Switch Movements every Minute Then… “Jackie” 1000m Row 50 Thrusters, 45lb 30 Pullups   Happy Birthday Mike Ciunci and 6am’er Colleen!            

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WOD 10/28/14

Back Squat 2-2-2@90-95% Then… 5 Rounds 5 Power Cleans 205/135 5 Ring Muscle Ups Happy birthday to Broke Leg Meg!  

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WOD 10/27/14
Bench Press 3rm Then 2x3 @90% Then AMRAP 15 Minutes 10 KB Cleans R&L 53/35 10 KB Push Press or Jerk R&L 1o Goblet Squats
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WOD 10/26/14

10 am- Olympic Lift class 11 am- Endurance WOD 1200m Run 50 Double Unders 40 Sit Ups 30 Super men 20 Box Jumps 800m Run 50 Double Unders 40 Sit Ups 30 Super men 20 Box Jumps 400m Run 50 Double Unders 40 Sit Ups 30 Super men 20 Box Jumps    

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WOD 10/25/14

Round 1: AMRAP 3 Minutes: Post total reps 1 min break Round 2: AMRAP 6 Minutes: Post total reps 2 min break Round 3: 12 Min cap:  Post total reps (150) 400m Run 10 Snatches, 135/93 20 Burpees over Bar 30 Pullups 40 Wall Balls Shots, 20/14 (10ft) 50 Walking Lunges  What happens at 6am

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WOD 10/24/14

“Wacky Wiser Partner Friday” 42 Hang Power Cleans, 135/95 5 Rope Climbs 400m Run 30 Hang Power Cleans, 175/115 5 Rope Climbs 400m Run 18 Hang Power Cleans, 205/135 5 Rope Ciimbs 400m Run Nate and Duky

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10/23/14

Push Press 3-3-3 Then: 7 Rounds of: 21 double unders 14 Med Ball Cleans (20/14) 7 Push Press (135/95) (15 Min Cap) Post Loads and Times to comments:

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WOD 10/22/14

Skill EMOM 7 Minutes 30″ Handstand Walk (scale: 30 seconds of attempts) 30 Double Unders (scale: 30 seconds of attempts) Then… 12 Min Ladder (3-6-9-12-15-18…) Deadlift, 185/135 Box Jump, 24″/20″ (Step-Down) Toes 2 Bar (scale: V-ups or Situps) Happy Birthday Erica Giunta    

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Upcoming Events:

 CFWC Holiday Party Date: Thursday December 18th Time: 7pm – 10pm Details: We will have our holiday party at P.J. Whelihan’s in Downingtown for the 2nd straight year. There will also be a Secret Santa gift exchange with a $25 limit. UGLY SWEATER WOD Date: Monday December 22 Time: All Day! Holiday Schedule Wednesday December

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