WOD 11/24/14

Front Squat: 3 x 5  (wk 2) If you got all your sets & reps add weight. 3 sec pause on 1st 3rd and 5th reps. Then: 3 rounds for time 15 deadlifts 225/155 200m KB farmer’s carry 70/53 (switch arms each 100m) 7 Strict Toes 2 Bar SQUAT!

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WOD 11/23/14

10am: Olympic Lifting 11am: Endurance For Time: Cash In: 800m run 4 Rounds 20 Sumo Deadlift Highpulls, 70/53 20 Pullups 20 Situps 20 Burpees 200m Run, 70/53 Cash Out: 1 mile run Happy Birthday Tom O’Neill!

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WOD 11/22/14

EMOM 7 Minutes 1 Clean + 1 Hang Clean + 1 Jerk Then… Saturday Death By… Thruster, 95/63 Lateral Jump over bar   COMEDY NIGHT AT THE FLASH Our 12nooner, Chris Coccia will be performing stand-up next Friday November 28th 102 Sycamore Alley Kennett Square, PA Kennettflash.org  

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WOD 11/21/14

TEST: 1 RM Max Press (15 minutes) Then… “Wacky Wiser Partner Friday” – AMRAP 20 Min 2000m Row  / 150 Wall Ball Shots, 20/14 (10ft) 1500m Row / 100 Toes 2 bar 1000m Row / 75  Pistols  7:30am All Star Member, Nancy Salamon is having an Open House this weekend for her Clay Born Pottery

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WOD 11/20/14

OverHead Squat 3-3-3 Then 10-9-8-7-6-5-4-3-2-1 Reps of: Over Head Sqaut 95/65 Box Jump 30/24 Ring Pushup Post your awesomeness to comments and Zen:  

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WOD 11/19/14

Skill WOD: 8 min Handstand walks Double under OR Triple Under Practice *Switch Movements every Minutes Then… 12 Min AMRAP 4 Handstand Pushups 8 KB Swings, 70/53 12 C2B Pullups Then…. Tabata Front Planks: 8 rounds of 20 sec of work / 10 sec rest *Add 5-10lbs on your upper back if you made it

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WOD 11/18/14

EMOM 7 1 Snatch 2 Hang Snatch Then…. Bar Muscle Up/Power Snatch Amanda 9-7-5 Burpee Bar Muscle Up Power Snatch 135/95 Happy birthday to Justin Case!  

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WOD 11/17/14

                    Congrats to our Podium Finishers from Lumber Jack Games! Starting a new cycle of Front Squat 3 sets x 5 repetitions  (3 sec pause on the 1st – 3rd & 5th repetitions of each set) Then: “Elizabeth” 21 – 15 – 9 Squat Clean 135/95

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WOD 11/16/14

10am: Olympic Lifting 11am: Enduro WOD 5 Rounds 50 Double Unders 10 OHS, 95/63 10 Burpee Pullups *Cash out: 1 mile run   Marco, in the dark place  

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WOD 11/15/14

1000 m Row 10 Snatches 135/93 10 Snatches 155/105 10 Snatches 185/133 400m Run *Snatches are any way* Coach Brian on his way to winning the rowing WOD at Rally in the Valley  

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WOD 11/14/14

Clean & Jerk: 2-2-2-2 Then… Complete Partner AMRAP in 15 minutes 10 Deadlifts, 275/205 20 HSPU 30 Box Jumps, 24/20 *Rope Climb Ladder: Add 1 rope climb to the end of each around                         Coach Jenny, Nikki and Kim will all be lifting Saturday

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WOD 11/13/14

Back Squat 3-3-3 Then: 600 Meter Run 50 Double Unders 50 Kettle Bell Swings 50 Air Squats 400 Meter Run 30 Double Unders 30 KettleBell Swings 30 Air Squats 200 Meter Run 10 Double Unders 10 Kettle Bell Swings 10 Air squats Post Loads and Times to Zen and Comments:  

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