WOD 7/29/14

Back Squat 3-3-3 @ 80-85% Then….. 3 Rounds 10 Push Jerks 165/115 20 Pistols Then….. Max Front Rack Lunges in 3 Minutes 165/115   Swany at Test Your Metal    

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WOD 7/28/14

Barbell Complex: Hint start w/ approximately 85% of 1RM Strict Press perform 5 sets 3 Barbell Rows 3 Power Cleans 3 Front Squats 3 Military Press 3 Back Squats 3 Good Mornings Then 3 RFT 25 Box Jump Overs 25 Toes 2 Bar 25 Wall Balls

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WOD 7/27/14

10 am- Olympic Lift Class 11 am- Endurance Reminder: No Yoga today 4 Rounds- 7 Minutes each round 400m Run Then 15 KB Swings 53/35 12 Burpee Pullups 9 KB Box Step Ups 24/20 *Score is worst round*   Don’t forget to wipe down, and put all of your equipment away after each workout, or

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WOD 7/26/14

3x 500m Row Sprints Then….. 3 Rounds 12 Deadlifts 275/185 50 Double Unders Ron and Pete placed 2nd and 3rd at Test Your Metal!

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WOD 7/25/14

“Christmas in July” 12 Days of Crossfit West Chester (w/A PARTNER) Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4

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WOD 7/24/14

Over Head Squat 7×1 then: 15 min amrap 21 Double Unders 200 Meter Run 9 OverHead Squat 115/80 Post loads and times to comments:

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WOD 7/22/14

Power Clean & Jerk:  2-2-2-2 Then… AMRAP 12 minutes 5  Shoulder to OH, 165/115 10 Toes 2 Bar 15 Box Jumps, 24″/20″  Team East Coast Gold from USA Weightlifting Nationals  

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WOD 7/22/14

Test: Front Squat 1 RM Then….. 3 Rounds 10 Front Squats 185/135 200m Run Then…. EMOM 5 100m Sprint      Happy birthday to Tripp and The Natural!  Cash out 200 double unders, only for Kevin.    

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WOD 7/21/14

Bring Sally Up with Push-ups then: Ten Rounds for time of: 3 weighted pull-ups 45/25 lbs. 5 strict pull-ups 7 kipping pull-ups Examples on how to scale 3 Strict 5 kipping 7 ring rows/band Or 3 Ring row feet on box 5 feet on floor 7 jumping

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WOD 7/20/14

10am Open Gym 11am Endurance 12pm NO YOGA – Yoga Canceled 5 Rounds of: 40 Double Unders 30 Situps 20 Burpees 10 Front Squats 135#/95# 400 Meter Run Post time to comments:

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WOD 7/19/14

Power Clean 1-1-1 Then Running Elizabeth 800 Meter Run 21 Power Cleans (135/95) 21 Ring Dips 400 Meter Run 15 Power Cleans (135/95) 15 Ring Dips 200 Meter Run 9 Power Clean (135/95) 9 Ring Dips Post Loads a Times to Comments. Click HERE for live coverage of the USAW Events

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Captain’s Log: Supplemental

Here is the Live stream to watch USAW Nationals this weekend. Kim and Emily lift Friday at 10:30 am (12:30 pm EST) in the 69kg C session. Nikki lifts Friday at 3 pm (5 pm EST) in the 63kg C session. Jenny lifts Saturday at 1 pm (3 pm EST) in the 58kg A session.

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