WOD 12/6/19
WOD 12/6/19

0:00-10:00  Establish a heavy strict press   10:00 – 36:00 (26 min cap)  Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30 Alt BMU (modify w/hardest pull)   200’ Single arm OH lunges 20 Alt Wall Climbs   100’ Single arm OH lunges 10 Alt Rope Climbs   Round 2 300’ Double

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WOD 12/4/19
WOD 12/4/19

Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP   Then…   For Time:   30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips   20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips   10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips   Core

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WOD 11/30/19
WOD 11/30/19

Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90%   Then…   Amanda 9-7-5 Ring MU Squat Snatch, 135/83   Then….   15-10-5 Strict HSPU Cal Bike or Ski   Have you RSVP’d to our holiday party?    

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WOD 11/29/19
WOD 11/29/19

Today’s Schedule: 6am – 7:30am- 9:30am – Noon   WWPF 0:00 – 10:00 10 min Max Cal Bike * must switch EMOM   Then…. 12:00 – 22:00 10 Min AMRAP 10 Synchronized Wall Ball Shots, 20/14 10 Alt Box Jumps, 30/24 10 Alt Strict Pull-ups / Partner Hangs   Then… 24:00 – 34:00 10 min

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WOD 11/27/19
WOD 11/27/19

LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW)   See one of our coaches if you have a specific goal. We can help!

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WOD 11/22/19
WOD 11/22/19

WWPF   105/85 Cal Bike  (Partner Holds Wt Front Plank, 45/25)   80 Front Rack Lunge, (135/83)  (Partner Holds Single Arm OH, 70/53)   50 Strict HSPU – Modify with strict Pressing OH (Partner Weighted Hang, 20/14)   30 Rope Climbs (Partner Bear Hugs Sandbag, 100/75)       LAST DAY TO PRE-ORDER WINTER GEAR

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WOD 11/20/19

Bench Press: 3 x 5 @ 80% (base % off of last weeks heavy single) Single Arm DB Row: 10 reps, AHAP each arm   Then…   For Time: 21 DB Hang Cleans, Right Arm, 50/35 30 Box Jumps, 24/20 21 DB Hang Cleans, Left Arm   15 DB Hang clean, Right arm 30 Box

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WOD 11/15/19
WOD 11/15/19

WWPF For Time 100/100 DU Relay (partner hangs) 60 KB Snatch, 70/53 (mix anyway/1 person works at a time) 60 Cal Row  (partner holds KB OH)   75/75  DU Relay (Partner hangs) 40 kB snatch 50 cal bike  (partner holds kB OH)   50/50 DU Relay (partner hangs) 20 kB snatch 40 cal ski (partner

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WOD 11/13/19
WOD 11/13/19

  Bench Press: 15 min to work up to heavy single    Then…   “Complicated Mary” 20 Min AMRAP 5 Strict HSPU 10 Alt Pistols 15 Pull-up Complex (5 Strict , 5 kipping chin over bar, 5 C2B)   THEN…   Mid-line Mania Cash Out:  8 Rounds: Tabata * Pick your Poison (Russian Twists, Planks,

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WOD 11/8/19
WOD 11/8/19

Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs)   30 Hang Power Clean  135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs)   18 Hang Power Clean

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WOD 11/6/19
WOD 11/6/19

Cardio Junkie – AMRAP 10 Min  Flight Simulator – ReTest 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Max Burpees with remaining time (RX= Each Round to be done Unbroken)   CrossFit Strongman – AMRAP 10 Min  21-15-9 Sandbag G 2 Shoulder, 100/75 Floor Press, 135/93 *Max Burpees over sandbag with remaining time   Gymnastics WOD – AMRAP 10 Min  50′ Handstand

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