WOD 8/1/15

10am Anniversary WOD 25 min AMRAP – Teams of 4 100 Burpees 200 Pullups 300 Double Unders 400m Run *2 people may work at a time * PET ROCK in play, 70/53   See you at our 6th year anniversary party! 10am WOD 11am – ? Food and Fun (Pig Roast, Crabs, Tasty Beverages) Feel

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WOD 7/31/15

“Wacky Wiser Partner Friday” For Time Farmers Carry Shuttle Run Relay (20′-40′-60′-80′) 10 Rope Climbs, Alt 20 Synchronized Hurdle Jumps, 30/24 30 Snatches, 135/93 (mix reps anyway) Farmers Carry Shuttle Run Relay (20′-40′-60′-80′) 30 Snatches, 135/93 (mix reps anyway) 20 Synchronized Hurdle Jumps, 30/24 10 Rope Climbs, Alt Farmers Carry Shuttle Run Relay (20′-40′-60′-80′) Cherie, Dana,

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WOD 7/30/15

Back Squat 3-3-3 Then: 3 Rounds of: 4 Rounds of Cindy     5 pullups     10 pushups     15 air squats 10 Clean and Jerks 135/95 Post Loads and Times to Comments and ZEN:  

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WOD 7/29/15

Snatch Pulls: 2-2-2 (3 sec pause knee) Then… AMRAP 14 Minutes 100m Sprint 4 Strict HSPU 8 KB Swings, 70/53 12 Alt Pistols   This Saturday Aug 1st will be our 6th year anniversary WOD/Party Time: 10AM WOD followed by Food & Fun We will supply a Pig Roast, Crabs, and Keg. Sides are welcome! 

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WOD 7/28/15

Snatch 1-1-1 (all at 85%+) Then….. AMRAP 12 Minutes 7 Deadlifts 275/183 4 Ring Muscle Ups 200m Run Our very own Heather M is a part of Team Rubicon (disaster relief organization) and is raising money to continue their efforts of aiding those in need.  To donate to her effort please go to  her fundraising

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WOD 7/27/15

Jimmy gets a call out for not cleaning up after himself! 5RM Front Squat + 2 sets @ 90%   Then: 30 – 20 – 10 Wall Ball 20/14 Toes 2 Rings

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WOD 7/26/15

10 am -Olympic Lifting with Coach Ryan 11 am- Endurance Run to Park 25 Burpees Run 1 loop at park 50 sit ups 1 loop 75 air squats Run back to gym   Natty Lite and Bernadette doing partner deadlifts  

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WOD 7/25/15

Deadlift: 5-5-5 Then… Masters Event 5 “Double Hanger” 3 Rounds 100 DU 7 Hang Power Clean & Jerks, 185/115 Jenny RX’ing the photo bomb    

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WOD 7/24/15

Clean & Jerk 2-2-2 (do not have to be touch and go) Then… “WWPF” For Time: 200m Firemans Carry 42 Strict Pullups (Partner hangs from bar) 42 Strict HSPU (Partner holds handstand) 200m Firemans Carry 30 Strict Pull-ups 30 Strict HSPU 200m Firemans Carry 18 Strict Pullups 18 Strict HSPU (Day 1 back in 2009)

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WOD 7/23/15

Back Squat 5×1 Then The Chief (w/Power Snatch) 5 Rounds of: Max rounds in 3 minutes of: 3 Power Snatch 135/93 6 Push ups 9 Air Squat Rest one minute b/w rounds. Post Loads and Total Rounds  to Comments and Zen:

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WOD 7/22/15

Clean Pulls (3 sec pause knee): 2-2-2 Then… AMRAP 10 Minutes 10 Power Cleans, 115/73 10 Box Jumps, 24/20 10 Ring Dips Noon @ Battle Royale        

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WOD 7/21/15

Snatch 2-2-2 (Do not have to be touch and go) Then…… 5 Rounds 30 Double Unders 7 Snatches 115/83 2 Legless Rope Climbs 15′ (use legs on the way down) Happy birthday to the amazing Laura!  

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