WOD 4/3/14

Jerk From Rack 3-3-3 Then 15 Min Amrap 200 Meter Run 15 Double Under 10 Box Jumps 7 Jerks 135/95 7:30 Strength Class Post Loads and Times to Comments

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WOD 3/29/14

800 meter Run 21 Power Clean 135/95 21 Ring Dips 400 Meter Run 15 Power Cleans 155/110 15 Ring dips 200 Meter Run 9 Power Cleans 175/125 9 Ring Dips post time to comments

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WOD 3/27/14

15 Min To Find 1 Rep Max Deadlift Then: 15 Min Amrap of: 30 Double Unders 20 Med Ball Cleans 10 Deadlift 255/175 7PM Strength Class Post Loads and Times to Comments:

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WOD 3/20/14

Hang Clean 3-3-2-2-1-1-1 Then: “DT” Five rounds for time of: 12 Deadlift (155/110) 9 Hang power clean (155/110) 6 Push jerk (155/110) Post Loads and Times to comments:

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WOD 3/13/14

Front Squat 3-3-3 Then 10 Rounds of: 9 Wall Balls 12 Box Jumps 15 Pushups 7:30PM Strength Class Post loads and times to comments:

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WOD 3/6/14

Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch 30 Walking lunge 15 Pull-ups 15 KettleBell Snatch 30 Walking lunge 12 Pull-ups 12 KettleBell Snatch 30 Walking lunge 9 Pull-ups 9 KettleBell Snatch 30 Walking lunge 6 Pull-ups 6

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WOD 3/1/14

8AM & 9AM Class “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between Rounds. Post reps from each set to comments. 10AM Open WOD 14.1.

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WOD 2/27/14

Push Press 3-3-3 Then: Open WOD 12.3 15 Min Amrap of: 15 Box jumps, 24/20 12 Push press 115#/75# 9 Toes-to-bar 7:30 Strength Class Post Loads and rounds completed comments: WOD 14.1  will be annouced this evening 2/27 @ 8PM  at http://games.crossfit.com. 

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WOD 2/20/14

Thruster 7×1 Then 10 Thrusters (135/95) 50 situps 8 thrusters (135/95) 40 situps 6 thrusters (135/95) 30 situps 3 thrusters (135/95) 20 situps 1 thuster (135/95) 10 situps Post Loads and Times to comments: 7:30 Strength Class

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WOD 2/13/14

We have Currently canceled All Morning Classes.  Please Check Back Here or our facebook page for updates on  our 12:00pm and other afternoon and evening classes.    Push Press  3-3-3 Then JT* 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post Loads and Times to Comments. *There are plenty of ways to scale JT for

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WOD 2/6/14

5 x 250M Row Then: 10 min  Find 1 RM Jerk Then: 7 min Amrap 10 Shoulder to Overhead 135/95# 10 Box Jumps 36/30 Post stuff to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questions  

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