WOD 3/16/16

RDL: 3 x 3 (Snatch Grip) Weighted Pushups: 3 x 5 Then… 21 Toes 2 Bar 9 Squat Snatches, 135/93 15 Toes 2 Bar 7 Squat Snatches 9 Toes 2 Bar 5 Squat Snatches Duncan pondering what 16.4 is        

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WOD 3/15/16

3 x 500m Row Sprints Then….. 100 Air Squats 90 Double Unders 80 Sit Ups 70 Double Unders 60 Burpees 50Double Unders 40 KB Swings 53/36 30 Double Unders 20 Strict Pullups 10 Double Unders Baby and Mom doing ring muscle ups

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WOD 3/14/16

2 rep max Front Squat then 2 sets of 2 at 90% 8 min AMRAP 10 alt KB Squat Snatch 35/26 10 deficit Push-ups 45/25# plates

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WOD 3/13/16

Reminder: No Olympic Lift Class today Open Gym/16.3WOD -9 am-11 am Endurance WOD 11 am 4 Rounds 400m Run 30 Double Unders 20 Box Jumps 24/20 10 Burpees *1000m Row at some point during wod* Christine I getting her first bar muscle up!  

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WOD 3/11/16

EMOM 5 Minutes 3 Power Snatches, T&G Then… “Wacky Wiser Partner Friday” 400m Ball Run Relay (200m increments) 30 Synchronized Wall Ball Shots, 20/14 400m ball Run Relay (200m increments) 30 Synchronized KB Swings, 53/35 400m Ball Run Relay (200m increments) 30 Synchronized OHS, 95/63 16.3 is….. 7 Minute AMRAP 10 Snatches, 75/55 3 Bar

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WOD 3/10/16

Power Clean 2-2-2 Then: 5 Rounds of 21 Double Unders 10 Power Cleans 135/95 10 Box Jumps Post Loads and Times to Zen and Comments:

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WOD 3/9/16

Clean Grip RDL: 3 x 3 Front Plank x ME Then… For Time: 200m Run 21 Deadifts, 225/155 21 Burpees over bar 200m run 15 Deadlifts 15 Burpees over bar 200m run 9 Deadlifts 9 Burpees over bar Friday March 18th at 7pm We are inviting the ladies of CFWC and friends to clean out

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WOD 3/8/16

15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and 10 Ring Dips) 16.1  

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WOD 3/7/16

2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single arm KB thrusters 35/26

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Endurance WOD 3/6/16

9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall Ball KB Swing 53/35 800m Run 9-15-21 Wall Ball KB Swing 800m Run

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WOD 3/5/16

Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to

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