WOD 11/24/17 (6am, 9:30am, Noon, 4pm)
WOD 11/24/17 (6am, 9:30am, Noon, 4pm)

  WWPFΒ    100DU/100DU   50 Synchronized Wall Balls Shots, 20/14   75DU/75DU   50 C2B Pullups (Partner hangs)   50DU/50DU   50 Planking Burpees   25DU/25DU   50 Ground 2 OH, 135/93 (Mix Reps Anyway)        

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WOD 11/23/17
WOD 11/23/17

HAPPY AMRAPS-GIVING   8am and 10am classes only today   Appetizer: 15 Min Back Squat work up to Heavy Double.   Main Course: AMRAP 10 Min 4 Turkey Getups (35#Toms/25#Hens) 6 Hang Squat Clean (95#/63#) 8 Toes To Bar   1 Min Rest:   2nd Serving: AMRAP 8 Min 10 Push Press (95#Toms/63#Hens) 10 Pullups

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WOD 11/22/17
WOD 11/22/17

Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    

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WOD 11/21/17
WOD 11/21/17

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups  

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WOD 11/20/17
WOD 11/20/17

Front Squat: 1-1-1   Then…   Hold a Handstand for 6 min…. *everytime you come down, complete 20 Alt Pistols 10 V-ups 5 Strict Pullups

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WOD 11/19/18
WOD 11/19/18

Enduro WOD 0:00 – 10:00 1 mile run 10:00 – 30:00 AMRAP 20 minutes 30 Situps 25 Wall Balls, 20/14 20 KB Swings, 53/35 15 Goblet Squats, 53/35 10 Burpees *Row 1000m *Bike 25 Cal     Nice Job Matty Sleeves and M-Cat in their Competition Saturday    

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WOD 11/18/17
WOD 11/18/17

Power Snatch: 15 min to work up to a heavy single Then… Coffland – Wiser Style Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 60 Double Unders 12 Power Snatches, 115/73  

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WOD 11/17/17
WOD 11/17/17

WWPF Mid-Line Mania 100 Partner Med Ball Situps, 20/14 50 Front Squats, 135/93 12 Ring MU 75 Russian Twists, 20/14 40 Front Rack Lunges, 135/93 12 Ring MU 50 Toes 2 Bar (Partner hangs w/med ball) 30 OHS, 135/93 12 Ring MU *Cash Out 400m Med Ball Run Relay 50 Planking Burpees, 45/25    

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WOD 11/16/17
WOD 11/16/17

Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10

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WOD 11/15/17
WOD 11/15/17

Bench Press: 3 x 3 Weighted Strict Pullup: 3 x 3   Then…   For Time: 50 Double Unders 21 Deadlift, 225/153 12 Strict HSPU 50 Double Unders 15 Deadlifts 9 Strict HSPU 50 Double Unders 9 Deadlifts 6 Strict HSPU     Wing is excited that CFWC raised $7,925 for Mammograms in Action

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WOD 11/14/17
WOD 11/14/17

Clean 2-2-2 Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Rest 2 Minutes Then… For Time 50/40 Cal Row 30 Burpees        

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WOD 11/13/17
WOD 11/13/17

Front Squat: 1-1-1   Then…   Tabata – 8 Rounds of each (20 on / 10 off) Weighted Bottom of Push-up holds Alt Renegade Row Alt Tall Kneeling to Stand Alt Single arm Russian Swings      

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