WOD 4/26/14

5 Min AMRAP 15 KettleBell Swings 70#/56# 10 Burpees Then: 3 Rounds of: 25 Wall Balls 10 Pullups 25 OverHead walking Lunges 45#/25# 10 Pullups 25 Air Squats 10 Pullups Post Rounds and Times to Comments: Tomorrow Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism

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WOD 4/25/14

4 Rounds: 1 min max DU :30 rest Then… “Wacky Wiser Partner Friday” 3 Rounds: 50 Pistols 14 Muscle-Ups 20 Hang Snatches, 135/95 Partner Friday!      

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WOD 4/24/14

Hang Power Clean 3-3-2-2-1-1-1 Then: 5 Rounds Of: 9 Hang Power Clean (155/105) 15 Toes to Ring 21 Pushups Post Loads and Times to Comments:

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WOD 4/23/14

10 min to work up to a heavy squat snatch Then.. AMRAP 15 Min: 15 Thrusters, 75/55 10 Box Jumps, 24/20 15 Situps Don’t forget to order your custom fit meals. Click HERE to order!

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WOD 4/22/14

In 10 Minutes work up to max Clean (full squat) Then…. AMRAP 7 Minutes 3 Bar Muscle Ups 6 Power Cleans 185/135 9 Lateral Hops over bar Then…. AMRAP 3 Minutes Squat Cleans 185/135   Great job to all who competed at last weekend’s Festivus Games! MB came in 3rd place overall.  (Not pictured-Lafrance)  

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WOD 4/21/14

  Complete 3 rounds A 5 reps Pendlay Row https://www.youtube.com/watch?v=ZlRrIsoDpKg B ME strict Toes 2 Bar Scaling progression Knees to Elbows, V-ups, Tuck-ups   Masters Qualifier Event 3 Three rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders

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WOD 4/20/14

10 am- Open Gym  (no olympic lift class today) 11 am- Endurance 1200m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 45/25 800m Run or Row 40 Burpee Pullups 40 OH Walking Lunges 1200m Run or Row *You must row at least once*   Happy birthday to the beautiful Jen Cogliano!  

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WOD 4/19/14

8 am- Beginners 9 am- WOD 10 am- Open Gym “KareAnnie – Easter WOD Spectacular” 50-40-30-20-10 Wall Balls 20/14 Double Unders Sit Ups Meet your Easter Bunny Friends (Wall Ball Bunny, Double Under Bunny, and Situp Bunny)

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WOD 4/18/14

Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB Swings, 70/53 Row 25 Cal 50 Split Jumps 2013 Regionals Team 2014 Mid Atlantic Regionals will be May 23-25th CLICK HERE to buy tickets to support CFWC Snatches and Jerks

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WOD 4/17/14

Back Squat 3-3-3 Then: 15 Min Amrap 10 Burpees 10 Pullups 20 Squats Post Loads and Times Comments:

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WOD 4/16/14

Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday  

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WOD 4/15/14

EMOM 7 3x 1 Snatch (Squat) 1 OHS (Snatch, OHS, Snatch, OHS, Snatch, OHS) Then…. 21-15-9 OHS 135/95 Chest to Bar Pullup Cash out: 1000m Row  

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