WOD 7/20/15

Lots of CFWC athletes competed this weekend. 5 RM Front squat then 2 sets at 90% 10 min AMRAP 10 Chest 2 Bar / Toes 2 Bar 10 Alt Kettlebell Clean & Jerk 70/53

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WOD 7/19/15

10am:  Oly LIfting 11am:  Enduro WOD For Time: 400m Run 20 pullups 20 pushups 800m Run 20 pushups 20 pullups 1600m Run 20 pullups 20 pushups 800m Run 20 pullups 20 pushups 400m Run Nate, Marco, Pete on deck Congrats to everyone who competed!

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WOD 7/18/15

Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press 135/83 KB Snatches 53/35   6 am Warm Up  

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WOD 7/17/15

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups             

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WOD 7/16/15

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN and Comments:  

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WOD 7/15/15

Snatch Pulls: 3 x 3 (3 sec pause knee) Then… For Time: 100 Double Unders 30 KB Swings, 53/35 15 Hang Power Snatches, 115/73 30 HSPU 15 Hang Power Snatches, 115/73 30 KB Swings, 53/35 100 Double Unders  Functional Fitness      

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WOD 7/14/15

EMOM 5 minutes 1 Power Clean 1 Push Jerk 1 Power Clean 1 Push Jerk Then……. 8 Deadlifts 165/113 7 Cleans 6 Jerks 8 Toes to Bar 7 Chest to Bar Pullups 6 Bar Muscle Ups 6 Deadlifts 5 Cleans 4 Jerks 6 Toes to Bar 5 Chest to Bar Pullups 4 Bar Muscle Ups

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WOD 7/13/15

5 rep max Front Squat Then 2 sets of 90% of 5RM Then….. 4 Rounds 20 Walking Lunges 15 Burpees Happy birthday to Ric, one of our very first members!

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WOD 7/12/15

10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 800m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 400m Run Teammates  

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WOD 7/11/15

Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:

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WOD 7/10/15

15 minutes to Establish a 3RM Clean Then… “WWPF” 14 Minute AMRAP 50 Hang Power Clean, 155/103 50 HR Pushups 50 Partner Med Ball Situps, 20/14  

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WOD 7/9/15

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter Row 50 lunges 50 Double Unders Post Loads to and Times to Zen and Comments:

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