3/25/20 Virtual WOD + @home version
3/25/20 Virtual WOD + @home version

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  

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@ Home WOD 3/23/20
@ Home WOD 3/23/20

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….  

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@Home WOD 3/20/20
@Home WOD 3/20/20

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            

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WOD 3/18/20
WOD 3/18/20

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause)

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WOD 3/13/20
WOD 3/13/20

Hang Clean: 2-2-2   Then…   For Time:  800m Run or 1000m Row 60 Wall Ball Shots, 20/14 40 C2B Pull-ups 20 Hang Squat Cleans, 185/123            

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WOD 3/11/20
WOD 3/11/20

Complete the following in any order   10 Min AMRAP 30 Alt SA Russian Swings, 70/53 20/15 Cal Bike 10 Toes 2 Bar   ——-Rest 2 Min———   10 Min AMRAP 2 Rope Climbs 6 SandBag Ground 2 over the shoulder, 100/75 8 Burpees over Sandbag   ——-Rest 2 Min———-   10 Min AMRAP 3

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WOD 3/6/20
WOD 3/6/20

15 Min to build to a heavy snatch complex (unbroken) Snatch Hang Snatch OHS   then…   2 Rounds For the Twins   100 DU (switch every 50) 38 Synchronized OHS, 95/63   100 DU 38 Alt Squat Snatch, 135/83   100 DU 38 Synchronized Target Birthday Burpees   Happy 38th Birthday to the Craven

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WOD 3/4/20
WOD 3/4/20

AMRAP 15  Min 5 Weighted Pull-ups, 20/14 10 Weighted Pistols, 20/14 15 Russian Twists, 20/14   then….   AMRAP 10 Min 12 Floor Press, heavy (use DB’s) 24 Lateral Box Step overs , (use 1 or both DB’s)   Then…   For Time: 1600m Run Happy 40th to Lauren Francis (Turkey Bacon)

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WOD 3/1/20
WOD 3/1/20

9am: Oly 10am: Endurance  11:15: yoga   12 min AMRAP Ladder (2-4-6-8-10…) Cal Row Burpee over rower   12 min EMOM (complete 1 round every min on the min)  3 strict pull-ups 6 ring push-ups 9 jumping target squats   12 min AMRAP 12 Alt Russian KB Swings, 53/35 12 Push Press, 53/35 (6 each

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WOD 2/29/20
WOD 2/29/20

Front Squat: 3-3-3   then…   21-15-9 Hang power clean , 135/93 Front Squat , 135/93 S2OH, 135/93 Refer a friend. If they sign up, you get free stuff    

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WOD 2/28/20
WOD 2/28/20

Snatch: 1-1-1   Then…   WWPF 42 Deadlifts, 225/153 (mix anyway) 30 Synchronized Wall Ball Shots, 24/20 12 Alt Rope Climbs   30 Deadlifts 30 Synchronized Wall Ball Shots 8 Alt Rope Climbs   18 Deadlifts 30 Synchronized Wall Ball Shots 4 Alt Rope Climbs   Happy 30th Birthday to Megan and Happy 24th birthday

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