WOD 3/1/17
WOD 3/1/17

Bench Press: 3 RM Weighted Strict Pull-ups: 3 x 5   Then….   21-15- 9 OHS, 95/63 Toes 2 Bar   Order Wednesday before midnight for Sunday Drop off    

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WOD 2/28/17
WOD 2/28/17

3x500m Row (0:00, 5:00, 10:00) Then…. 4 Rounds 400m Run 50 Double Unders 20 Pushups   Foose being Foose

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WOD 2/27/17
WOD 2/27/17

  Find a 6 rep max Back Squat then perform 2 sets at 90% 15min AMRAP 10 Pendlay Rows 10 Deadlifts 10 Power Cleans 10 Front Squats 10 Shoulder to Overheads 115/75 try to perform whole sequence without putting the bar down.

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WOD 2/26/17

9am Open Gym 10am Oly Class 11am Enduro   4 Rounds: Run 400m Row 400m *Rest 3 minutes between rounds   17.1 has me like…..        

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WOD 2/25/17

8am- Open WOD and regular class 9 am- Open WOD and regular class 10-12:30- Open Gym Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

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WOD 2/24/16

Push Press: Establish 3RM   Then….   WWPF For Time   400m Relay Run 50 Synchronized Wall Ball Shots, 20/14 21 Pullup Relay (partner hangs from bar)   400m Relay Run 40 Synchronized Wall Ball Shots 15 Pullup Relay (partner hangs from bar)   400m Relay Run 30 Synchronized Wall Ball Shots 9 Pullup Relay

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WOD 2/23/17

Clean 2-2-2   Then:   Annie Full Of Grace   50 Double Unders 50 Situps 10 Clean and Jerks (135/93) 40 Double Unders 40 Situps 8 Clean and Jerks 30 Double Unders 30 Situps 6 Clean and Jerks 20 Double Unders 20 Situps 4 Clean and Jerks 10 Double Unders 10 Situps 2 Clean and

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WOD 2/22/17

Bench Press: 6RM Weighted Strict Pullups: 3 x 3   Then…   AMRAP 16 minutes 20 Alt Pistols 100m Run 20 Toes 2 Bar 100m run 20 HSPU 100m Run 2 days away from 17.1 Sign Up!  

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WOD 2/21/17

Hang Snatch above knee 2-2-2 Then… 4 Rounds 300m Run 5 Snatch (full squat) 135/93 5 Ring Muscle Ups   Don’t forget to sign up for The Open at games.crossfit.com.  Choose CFWC Snatches and Jerks  

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WOD 2/20/17

Work up to a 6 rep Back Squat then 2 more sets of 90%. 12 min EMOM 1st min 2 rope climbs or 1 legless 2nd min 10 Medball clean to Wall ball 20/14 10 ft.

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WOD 2/19/16
WOD 2/19/16

10am Olympic Lifting 11am Endurance   For Time: 400m Run 15 Burpees 30 Situps 45 Double Unders   800m Run 15 Burpees 30 Situps 45 DU   1200m Run 15 Burpees 30 Situps 45 DU   1600m Run   The Open start this Thursday Feb 23. SIGN UP and compare your fitness level to the

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WOD 2/18/17

For time: 3 rounds 400m Farmers Carry 53/35 21 KB swings 12 Pull-ups Yes, you MUST carry your KB one handed by your side, you may switch hands as often as you like.

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