WOD 9/22/15

15 Minutes to a Heavy Jerk (from rack) Then….. AMRAP 8 Minutes 5 Hang Power Cleans 185/133 5 Shoulder to OH 5 Burpee Ring Muscle Ups   Brypass, Nicole, Kelly and Jason at the Barbell Brawl

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WOD 9/21/15

Naty-Lite attacking Grace @ Barbells for Boobs 5 RM Back Squat 2×5 @90% AMRAP 6 minutes 6 OHS 135/95lbs 6 Strict HSPU

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WOD 9/20/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance 1 Mile Run 60 Double Unders 30 weighted step ups 45/25lb plate 15 Ring Rows 400m Row 15 Ring Rows 30 weighted step ups 45/25lb plate 60 Double Unders 1 Mile Run MB, Meg, Mark and Paul at the Barbell Brawl

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WOD 9/19/15

“Rankel” AMRAP 20 Minutes 6 Deadlifts, 225/153 7 Burpee Pull-ups 10 Kb Swings, 70/53 Run 200m

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WOD 9/18/15

Snatch: 2-2-2 Then… ” WWPF” 42 Power Snatch, 95/63 150  Double Unders 400m run 30 Power Snatches, 115/83 150  Double Unders 300m Run 18 Power Snatches, 135/93 150 Double Unders 200m Run   Turkey Bacon / Laura            

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WOD 9/17/15

Front Squats 5-5-5 Then Lizzie 12, 9, 6, 3 reps of: Power Cleans 185/125 Ring Dips Post times to comments and ZEN:

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WOD 9/16/15

1a RDL: 3 x 3 1b Weighted Pullup: 3 x 3 Then… 3 Rounds of 4 Min AMRAPs 3 Thrusters, 135/93 6 c2B Pullups 9 Kb Swings, 70/53 *2 min rest CFWC is hosting his event Saturday October 24th Click HERE for more details!

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WOD 9/15/15

Get as far as you can in 3 Minutes 7 Ring Muscle Ups 20 Burpee over box Jump  24/20 30 Ground to OH 135/93 40 Toes to Bar 800m Run 1 Minute Break, then As Many Reps as possible in 6 Minutes 1 Minute Break, then Finish the whole thing (15 Minute Cap) *Start over

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WOD 9/13/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian AMRAP 30 Minutes 800m Run 4 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) Deanna carrying her husband Dan  

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WOD 9/12/15

Happy birthday to frenchie Friday Alison L. She loves fancy beer and her french bulldog…and her husband…in that order? Bench press 5×5 AMRAP 10 Minutes 15 Left Arm Kettlebell Snatches 53/35lbs 15 Right Arm Kettlebell Snatches 53/35lbs 20 Box Jump-overs 24/20

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WOD 9/11/15

“WWPF” “SEPTEMBER 11th “- 30 Min AMRAP: 343m Firemans Carry  (# of firefighters killed) – Split up anyway  37 C2B Pullups (# of Port Authority Police Officers Killed) – Partner Hangs from bar 23 Wall Climbs (# of Police Officers Killed) – MIX REPS ANYWAY (1 person works at a time) 2 Legless Rope Climbs (# of Paramedics Killed)

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