WOD 12/12/18
WOD 12/12/18

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18

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WOD 12/11/18
WOD 12/11/18

EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike      

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WOD 12/10/18
WOD 12/10/18

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal

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Endurance WOD 12/9/18
Endurance WOD 12/9/18

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee   Endurance : 4 Rounds 400m Run or Row 20 Med Ball Cleans 20 Med Ball Situps 200m Med Ball Carry Pre ordered hoodies are in!

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WOD 12/8/18
WOD 12/8/18

Power Clean 3-3-3-3   Then:   15 min Amrap of:   8 DB Snatches Alternating 50/35 6 One Arm DB Thrusters (3L/3R) 50/35 4 DB Weighted Pullups 50/35   Post Loads and Times to ZEN and Comments:  

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WOD 12/7/18
WOD 12/7/18

WWPF Front Squat: 10 Rep Max   Then..   For Time 60-40-20 -10 DB Hang Cleans, 50’s/35’s Russian Twists, 20/14 (Mix Anyway)   Then, immediatly into… 7 Min AMRAP Max Cal Row *Partner holds Front Plank     Are you Signed up? What are you waiting for!             

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WOD 12/6/18
WOD 12/6/18

Push Press 3-3-3   Then:   7 Rds for time of:   7 Push Press (135/93) 7 Burpee Pullups 7 Front Rack lunges (135/93) 7 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 12/5/18
WOD 12/5/18

Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3   Then…     Complete the following in any order….. 5 min AMRAP 100 DU Max Rope Climbs in remaining time   —–2 min break——   5 min AMRAP 100 DU Max Wall Balls in Remaning Time, 20/14   —-2 min

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WOD 12/4/18
WOD 12/4/18

EMOM 7 Minutes Snatch+Hang Snatch+OHS Then….. AMRAP 20 Minutes 10 Muscle Ups 20 Toes to Bar 30 Squat Snatch 95/63 40/30 Cal Bike 50 Cal Row   The 5/6am crew cleaned up nicely for Maria’s wedding

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WOD 12/3/18
WOD 12/3/18

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then: EMOM x 12 1st min Max Effort Reps Bent over Alt KB Rows 53/35 2nd min Max Effort Reps Alt KB Push Press 53/35 3rd min Max Effort for Reps Lateral Box Jump

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Endurance WOD 12/2/18
Endurance WOD 12/2/18

9 am- Olympic lift technique with Amie 10 am- Endurance with Brian 11:15- Yoga with Brantlee Endurance: AMRAP 35 Minutes 50 Double Unders 20 Burpees 20 Wall Balls 20 Situps *must row or run 2x 800m and bike 2x 30/20 Cal during workout*  

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WOD 12/1/18
WOD 12/1/18

In Any Order: Running clock AMRAP 10 Minutes 250m Row 10 Burpees AMRAP 10 Minutes 10 Devil’s Press 50’s/35’s 10 Box Step up and Over 50’s/35/s 24/20 30 Double Unders AMRAP 10 Minutes 10 C2b Pullups 20 KB Snatch 70/53 30 Jumping Lunges CFWC Novice and Intermediate competition Feb 9th!  

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