WOD 6/6/14

With a Partner, Complete AMRAP in 20 minutes: 10 Hang Power Clean, 135/95 starting weight 15 Box Jumps, 24/20 20 Situps Min 0:00 – 5:00:  135/95 Min 5:00 – 10:00: 165/115 Min 10:00 – 15:00: 185/135 Min 15:00 – 20:00: 205/155 BUSINESS OWNER OF THE MONTH Click HERE to learn more about them!

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WOD 6/5/14

Thruster 2-2-2-1-1-1 Then 100 Pullups for time But…EMOM Perform 5 Thrusters(95#/65#) *18 Min CaP No Rest Cash Out 50 Pushups *4 min CaP Post Loads and times to comments

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WOD 6/4/14

5 min EMOM: 20 double unders + 5 deadlifts, heavy (75-85%) Then…. 3 rounds: 400m run 15 Burpees 20 KB Snatches, 53/35 Happy Birthday Steve Bitner!

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WOD 6/3/14

EMOM 7 Minutes 1 Snatch 1 Hang Snatch (above knee) 1 OHS EMOM 5 5 Strict Pullups 8 Pistols Then…. AMRAP 12 Minutes 100m Run (to Dumpsters and back) 3 Ring Muscle Ups 3 Snatch (any way) 155/105   Lidia Valentin with a 112kg Snatch  

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WOD 6/2/14

Find a 1Rep Max Clean & Jerk   15min AMRAP 3 Wall Climbs 6 Chest to Bar Pull-ups 9 Hurdle Jumps 30″/24″ (no we don’t have hurdles but take a box, place a pvc dowel on top of box and put a plate on top of the pvc to hold it in place.  Jump over

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WOD 6/1/14

10am: Oly lifting 11am: Endurance 12noon: Yoga 5 Rounds: 400m run, 20/14 30 Step-ups, 20/14 30 Wall Ball Shots, 20/14 *The med ball may never touch the ground on the run, step-ups, or wall ball shots MB, Nicole, Steph, Ashley coming in 1st & 3rd at the Girl on Girls Competition

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WOD 5/31/14

Test: 15 min to Establish 1RM Front Squat Then… “Condensed Helen” 1 Round 1200m run 63 Kb Swings, 53/35 36 pullups Only a few spots left!

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WOD 5/30/14

Power Clean: 2-2-2 Then… Partner Elizabeth 42-30-18 Power Clean, 155/105 Ring Dips *200m Fireman’s carry after each round   Kim, Jenny, & Nik during Event 4 of the Mid-Atlantic Regionals    

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WOD 5/29/14

5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times to Comments:

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WOD 5/28/14

Push Press: 5-5-5 Then… Cash In: 125 DU Then complete in any order: 50 Deadlifts, 225/155 50 Toes 2 Bar 50 Wall Ball Shots, 20/14 Cash Out: 125 DU Murph 2014  

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WOD 5/27/14

Back Squat 5-5-5 Then….. 9-6-3 Strict HSPU Hang Power Clean 135/95 Burpee over Bar Then… 2000m Row for time     Team Snatches and Jerks at Regionals      

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WOD 5/26/14

10AM- MURPH (Keg and cookout to follow) MEMORIAL DAY MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *complete the pullups, pushups, and squats in any order

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