WOD 1/27/13

Starting on 0:00 5rds of: 5 OHS Duck Walks (85/65…  OHS + Forward 5 steps + Stand-up + Backwards 5 steps = 1rep) 5 Parallette HSPU’s (w/ Ab Mat) Starting on 20:00 7 Minutes Burpees (6in jump) Starting on 32:00 1RM Clean Done.

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WOD 1/24/13

Hang Power Clean 3×3 Then 5 Rounds of: 9 Hang Power Cleans (155/110) 15 Ring Pushups 21 Squats 7PM Strength Hang Power Clean 3×3 Power Clean 5×3 Post loads and times to comments:

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WOD 1/19/13

Over Head Squats 5×3 Then AMRAP in 12 Min of: 30 OverHead Squats 95/65 40 Burpees 50 situps Post Loads and Rounds to Comments:

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WOD 1/17/13

Deadlift 3-3-3 Then 5 Rounds 10 Deadlift 225/155 10 Pullups 10 Box Jumps Strength Bench Press 5×5 Post loads and time to comments:

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WOD 1/10/13

Thruster: 20 Min to Find 1 Rep Max Then: 2011 and 2012 Final CrossFit Games Open Workout Complete as many reps as possible in 7 minutes following the rep scheme below: Thruster, 3 reps  100#/65# 3 Chest to bar Pull-ups Thruster, 6 reps  100#/65# 6 Chest to bar Pull-ups Thruster, 9 reps  100#/65# 9 Chest

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WOD 1/3/12

Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:

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12/29/12

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  

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WOD 12/27/12

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders 9 Push press (135/95) 9 Box Jumps Strength Class Back Squat 5×5 Push Press 3×3 Post Times and Loads to Comments.  

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WOD 12/24/12

X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy

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WOD 12/20/12

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:

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WOD 12/13/12

Deadlift 1-1-1-1-1 Then: “J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Strength Class Deadlift 5×5 Post loads and time to comments:

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WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift

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888-338-9366
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