9/1/16

Thrusters 15 Min Work Up to a Heavy Single   Then   Thruster Annie   10 Thrusters 135/93 50 Double Unders 50 Situps 8 Thrusters 135/93 40 Double Unders 40 Situps 6 Thrusters 135/93 30 Double Unders 30 Situps 4 Thrusters 135/93 20 Double Unders 20 Situps 2 Thrusters 135/93 10 Double Unders 10 Situps

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WOD 8/31/16

Push Press: 2-2-2 Weighted Strict Chin-up (3 sec pause): 2-2-2 Then… For Time:ย  12 KB Swing, 70/53 25 Lateral Box Jump Overs, 24/20 200m Runย  12 Kb Swings 20 Lateral Box Jump Overs 200m Run 12 Kb Swings 15 LateralBox Jump Overs 200m Run 12 Kb Swings 10 Lateral Box Jump overs 200m Run 12

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WOD 8/30/16

15 Minutes to heavy snatch (any way) Then…. 3 Rounds 400m Run 7 Ring Muscle Ups 7 Snatches (full squat) 135/93 Baby Smurf hitting a 320# deadlift

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WOD 8/29/16

Congratulations to Jason on his 1st place finish this past weekend! Back Squats 5×3 @85% (3 sec drop) Then…   3 Rounds of 2 Min AMRAP’s (3 min rest between rounds) 10 burpees 10 Toes to Bar 10 Air Squats

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WOD 8/28/16

10am Oly Lift Class 11am Enduro WOD CASH IN: 800m Run 10 Burpees 20 DU 9 Burpees 20 DU 8 Burpees 20 DU 7 Burpees 20 DU 6 Burpees 20 DU 1 MILE RUN 5 Burpees 20 DU 4 Burpees 20 DU 3 Burpees 20 DU 2 Burpees 20 DU 1 Burpee 20 DU CASH

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8/27/16
8/27/16

Bench Press 3-3-3   Then 12 Min Power Clean Cindy   12 Min AMRAP 5 Pullups 10 Pushups 15 Airsquats 3 Power Cleans 165/113   Post Loads and Times to ZEN and Comments:  

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WOD 8/26/16

“WWPF” – 25 MIN Cash In: 500m Row Relay 42 KB Thrusters, 53/35 12 Rope Climbs 30 KB Thrusters 9 Rope Climbs 18 KB Thrusters 6 Rope Climbs Cash Out: Max MU W/Remaining Time      

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WOD 8/25/16
WOD 8/25/16

DeadLift 3×3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each Round)

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WOD 8/24/16
WOD 8/24/16

Push Press: 2-2-2 Weighted Strict Chin-up: 2-2-2 Then… AMRAP 16 Minutes 400 Run 21 Target Burpees 12 OHS, 115/73      

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WOD 8/23/16
WOD 8/23/16

EMOM 5 Minutes ( do not have to be touch and go, work up heavier every minute) 1 Power Clean 1 Clean 1 Hang Clean Then… 3 rounds of 4 Minute AMRAPS, 2 Minute Rest between each round 100m Sprint 10 Toes to Bar 5 Squat Clean Thrusters 115/83 Today is Laumer’s last day before

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WOD 8/22/16
WOD 8/22/16

โ€‹ Back Squats  4 sets x 3reps@85% (3 sec down) 12 to 1 KB Clean & Jerk 53/35 Hurdle jumps 

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WOD 8/21/16

10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..    

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