WOD 10/16/16

  9 am-11 am- Open Gym (must be done by 11 am) 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian 4 Rounds 400m Row 20 Burpees 400mRun *Rest 3 Minutes between rounds* Barbells for Boobs is November 5th! Don’t forget!

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WOD 10/15/16

Nutts 10 HSPU 15 Deadlifts 250/185 25 Box Jumps 30/24 50 Pullups 100 Wall Balls 10’/9′ 200 Double Unders 400m Run with 45/25lb plate Lieutenant Andrew Nuttal

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10/14/16

WWPF – 26 min AMRAP 60 Front Rack Lunges, 95/63 30 Toes 2 Bar (partner hangs from bar) 50 Alt Box Jumps, 24/20 40 Front Rack Lunges, 115/73 30 Toes 2 Bar 50 Alt Box Jumps 20 Front Rack Lunges, 135/83 30 Toes 2 Bar 50 Alt Box Jumps *W/Remaining time, Row for max calories

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WOD 10/13/16
WOD 10/13/16

Power Clean 3-3-3   Then   800 Meter Run   and   21-15-9 Clean And jerk (135/93) Burpee over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 10/12/16
WOD 10/12/16

Jerk: 5-5-5 Weighted Ring Row: 5-5-5 Then… AMRAP 12 minutes 15 Deadlifts, 185/133 25 Situps 75 Double Unders Excited to deadlift!  

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WOD 10/11/16
WOD 10/11/16

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 7 OHS 155/103 CFWC Barbells for Boobs is November 5th!

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WOD 10/10/16

Congratulations to MB and Steph V for a podium finish at Paul Bunyan CF Lumber Games! 6 RM back squat then 2X6 at 90% Then Alternating EMOM 12 Minutes Even 30 seconds of Pistols Odd wall climb into handstand hold for 30 sec

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WOD 10/9/16

9am-11am- Open Gym (must be done by 11 am) 10 am- Olympic Lift Class 11 am- Endurance 200m Run 30 Double Unders 20 Wall Balls 400mRun 30 Double Unders 20 Wall Balls 800m Run 30 Double Unders 20 Wall Balls 1600m Run 30 Double Unders 20 Wall Balls Happy birthday to Grumpy Smurf!  

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WOD 10/8/16

Good luck to ALL our athletes competing at the Lumber Games! “Strongman Saturday” Log warm-up: we’ll briefly cover how to do partner work with the log, picking it up and shifting around the body. Tire flipping:  3 min max effort. Loaded walks: max weight for 10 meters with barbells or farmers walk.

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WOD 10/7/16

“WWPF” 10 Rope Climbs 20 Deadlifts, 305/203 30 Synchronized Toes 2 Bar 60 Pushups, 45/25 2000m Row 60 Pushups, 45/25 30 Synchronized Toes 2 Bar 20 Deadlifts, 305/203 10 Rope Climbs When Partner Friday gets a little weird            

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WOD 10/6/16

Front Squat 3-3-3   Then   12 Min AMRAP   4 Strict Pullups 8 KB Swings 2pood/1.5pood 12 Hang Squat Clean 95/63   Post Loads to Zen and Comments:  

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WOD 10/5/16

Jerk: 3-3-3 Weighted Ring Row: 3-3-3 Then… 800m Run 75 Wall Ball Shots, 20/14 600m Run 50 Box Jumps, 24/20 400m Run 25 Shoulder 2 OH, 135/93 200m Run Saturday Nov 5        

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