WOD 11/15/18
WOD 11/15/18

Hang Clean 2-2-2   Then:   Nasty Girls:   3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95   Post Loads and Times to ZEN and Comments:  

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WOD 11/14/18
WOD 11/14/18

Bench Press:  3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top)   Then…   3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds     Look for our Evite for our annual Holiday Party and RSVP Friday December

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WOD 11/13/18
WOD 11/13/18

15 Minutes to a Heavy Clean Double (does not have to be TNG) Then…. Smackie-As Fast as Possible 1000m Row or Run 50 Wall Balls 30 Burpee Pullups Cash Out: 2 Minutes ME Assault Bike Ann Babb (Ann-imal) winner of Masters RX!  

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

Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then…   10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings  

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Endurance 11/11/18- No Yoga Today
Endurance 11/11/18- No Yoga Today

9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout*   Nicole B during Barbells for Boobs!

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Barbells for Boobs Today! No Regular Classes 11/10/18
Barbells for Boobs Today! No Regular Classes 11/10/18

Grace 30 Clean and Jerks for Time RX 135/93 Scaled 115/73 Masters RX 50-59 years old 105/73 Masters RX 60+ 95/63 Doors will open at 8:15am and Registration will start at 8:30am. First heat is at 9:15. We will run heats every 15 minutes until around 1pm. We recommend you show up at least half

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WOD 11/9/18
WOD 11/9/18

WWPF 0:00 – 13:00 13 Min AMRAP RELAY 12/10 Cal Assault Bike 8 DB Squats, 50’s/35’s 1 Legless Rope Climb ——2 min break——- 15:00 – 28:00 13 Min AMRAP  40 Deadlifts, 225/153 (Mix Anyway) 30 Russian Twists (Switch every 5) 20 Alt Pistols ——2 min break——– 30:00 – 35:00 5 Min Finisher Max Burpee Box

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WOD 11/8/18
WOD 11/8/18

Jerk 3×3   Then   6 Rounds of:   200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring   Post Loads and Times to Zen and Comments:  

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WOD 11/7/18

Bench Press: Establish a 1RM   Then…   AMRAP 14 Minutes 6 Box Jump, 30/24 12 Kb Swings, 70/53 18 Wall Ball Shots, 20/14   8:15am: Doors Open 8:30am: Registration Begins 9:15am: 1st heat begins 10:15am: Legends 50+ 10:30am: Youth Fitness Heat 11:30am: Clean and Jerk Invitational 1rm  

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WOD 11/6/18
WOD 11/6/18

15 Minutes to Heavy Snatch Triple (do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 20 DB Hang Snatch 50/35 10 Burpee Muscle Ups Barbells for Boobs is this Saturday, Nov 10th!  

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WOD 11/5/18

Back squat 4×5 @80% Then… 3x20m barbell walks at 100%   Then…   10min EMOM 1st min: Max DB Thrusters (:40 sec work) 2nd min: 10  Strict Pull-ups (:40 sec work)   Our first but not last Bed Race 🏁

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Endurance WOD 11/4/18
Endurance WOD 11/4/18

9 am- Olympic Lift Technique with Amie 10 am- Endurance WOD with Special Guest Coach Amie 11:15- Yoga with Brantlee Endurance- 40 Minute Cap In Any Order (must complete all of one movement before moving on): 1.5 Mile Run or 2,500m Row 100 Wall Balls 10ft/9ft 400m Prowler Push 135/95 400m Farmer Carry 70’s/53’s 200

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