WOD 6/18/15

Back Squat 3-3-3 Then: 12 Min Amrap 50 Air Squats 20 Pullups 10 Hang Power Clean 135/93 Post loads and Times to Comments and ZEN:

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WOD 6/11/15

Back Squat 5-5-5 Then 21-18-15-12-9 Reps of: Box Jump 24/20 Kettle Bell Swing 53/35 Ring Pushups *18 Min Cap Posts Loads and time to comments:

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WOD 6/6/15

Deadlift 3-3-3 Then: 4 Rounds of: 6 Muscle Ups 12 Deadlifts 225/145 30 Lunges Post Loads and Times to Zen and Comments:

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WOD 6/4/13

Back Squat: 3-3-3 (80%) Then: 7 Rounds of: 14 Pullups 14 Med Ball cleans 200 Meter Run *18 Min Cap Post Loads and Times to Comments and Zen:

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WOD 5/28/15

Thruster 3-3-2-2-1-1-1 Then 10 Thrusters (135#/93#) 50 Double Unders 50 Situps 8 Thrusters 40 Double Unders 40 Situps 6 Thruster 30 Double unders 30 Situps 4 Thruster 20 Double Unders 20 Situps 2 Thrusters 10 Double Unders 10 Situps 18 Min Cap Post Loads and Times to Comments and Zen:  

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WOD 5/21/15

15 Min Find 1 Rep Max OverHead Squat Then: 15 Min Amrap of: 14 Deadlift (135/93) 12 Toes Through Rings 10 Hang Power Clean (135/93) 8 Burpess 6 Push Press (135/93) Post Loads and times to ZEN and Comments:  

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WOD 5/17/15

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run

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WOD 5/14/15

Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and Zen:

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WOD 5/9/15

Press 3-3-3 Then: 800 Meter Run (Isabel) 30  Snatches (135/93) 800 Meter Run Post Loads and Times to Comments and Zen:    

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WOD 5/7/15

OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter Run 9 Thrusters 9 Burpee Over Bar 200 Meter Run 12 Thruster 12 Burpee Over Bar 200 Meter Run 15 Thruster 15 Burpee Over bar Post Loads and Times to

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WOD 4/30/15

OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments and Zen:’

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WOD 4/23/15

OverHead Squat 2-2-2 Then: 4 Rounds 300 Meter Run 20 Kettle Bell Swings (53/35) 20 wall Balls (20/15) Post Loads and Times to comments and Zen:

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