WOD 11/1/16

3 x 500m Row Sprints (0:00, 5:00, 10:00) 30-20-10 Deadlift 185/133 Ring Dip Box Jump 24/20 Dina and Mike after Ghouls and Gals

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WOD 10/31/16

Some of our people who competed this past weekend at CF Proven’ Ghouls & Gals Throwdown Back Squat: 4rm then 2 sets of 4 @ 90% Then: 12 min EMOM Even Min: 7 Strict Toes 2 Bar Odd Min: 12 Wall Balls, 20/14  

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WOD 10/30/16

10am: Oly Lifting 11am: Endurance “The Park” Run to park 25 burpees 1 lap 50 pushups 1 lap 75 Air Squats Run to Gym Jenny and Bizarro Jenny at the Ghouls & Gals Competition!

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WOD 10/29/16

Power Cleans 2-2-2   Then   DT   Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps   Post Loads and Times to ZEN and Comments:  

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WOD 10/28/16

10 minutes of Handstand Walk Practice Then… WWPF AMRAP 24 Minutes 60 Cal Row 30 Front Squats, 155/103 10 Rope Climbs *The entire workout will be done with a Birthday Pet Rock, 70/53. Happy Birthday Broke Leg Meg!        

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WOD 10/27/16

Over Head Squat 3-3-3   Then:   12 Min AMRAP   7 Sntaches 115/73 10 Pushups 12 Toes to Bar   Post Loads and Times to ZEN and Comments:  

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WOD 10/26/16

Jerk: 1-1-1 Weighted Ring Row: 1-1-1   Then… 3 Rounds: 9 Deadlifts, 275/205 15 Burpees over bar 21 Box Jumps, 24/20       ¬†Heavy Grace Throwdown    

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WOD 10/25/16

15 Minutes to heavy Hang Snatch (above knee) Then… Open WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 10’/9′ 100 double-unders Don’t forget, Barbells for Boobs is November 5th at CFWC!  

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WOD 10/24/16

Congratulations to all our members who lifted this past weekend! Coach Jenny, Annie, Maria, Pete, Chara, Nicole, Riley & Kris. Find a 4 rep max back squat. Then complete 2 sets of 4 at 90% Then… 8 min AMRAP CASH IN: Run 800m AMRAP remaining time… 1 Snatch + 1 Russian Swing + 1 Clean

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WOD 10/23/16

10am: Open Gym 11am: Endurance  For Time: 800m run 50 DU 40 Situps 30 Wall Balls, 20/14 20 Pullups 400m Run 20 Pullups 30 Wall Balls 40 Situps 50 DU 800m Run Saturday Nov 5th

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WOD 10/22/16

Hang Power Clean: 3-3-3   Then…   Complete 4 Rounds of AMRAP: 1:00 max reps of Sumo Deadlift Highpull, 70/53 1:00 max reps of Pushups 1:00 max reps of Box Jump Overs, 24/20 1:00 max Calorie Row 1:00 REST HI MEG!          

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WOD 10/21/16

Establish 1 rep max power snatch Then… WWPF 42-30-18 OHS, 95/63 (Partner holds HS) Synchronized T2B Then… Complete 50 planking burpees When Partner Friday gets too Wacky!              

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