WOD 12/8/12

“Diannie” (Diane meets Annie CFWC style) 50 Double Unders 9 Deadlift 9 Hand Stand Pushups 50 Situps 40 Double Unders 9 Deadlift 9 Hand Stand Pushups 40 Situps 30 Double Unders 9 Deadlift 9 Hand Stand Pushups 30 Situps 20 Double Unders 9 Deadlift 9 Hand Stand Pushups 20 Situps 10 Double Unders 9 Deadlift

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WOD 12/7/12

Snatch: 15 min to establish a 1RM Then… 12 Min Partner Ladder (3-6-9-12-15….) Power Snatch, 75/55 Burpee *Each partner will  complete 3 power snatches & 3 burpees, then 6 &6, 9&9, ect. 1 bar per team. You may only move as fast as both partners work.  Make sure you pull your weight on Partner Friday

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WOD 12/6/12

Split Jerk 2-2-2-2-2 Then: 15 Min Amrap 9 Push Press (115/85) 12 Box Jump (24/20) 15 Kettle Bell Swing (53/36) Strength Class Push Press 2-2-2 Split Jerk 3-3-3 Post Loads and Rounds to comments:

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WOD 12/5/12

EMOM for 7 Min Squat Clean + HSC (low) + HSC (high) + Push Jerk, heavy Then… 3 Rounds: 7 Hang Squat Cleans, 155/115 14 Ring Dips 21 Pull-ups Good receiving position!

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WOD 12/4/12

Deadlift 5-5-5 Then….. 400m Run 20 Deadlifts 225/155 400m Run 20 KB Swings 70/53 400m Run 20 Chest to Bar Pullups 400m Run 20 Toes thru Rings Coach Steve at Barbells for Boobs. Yay boobs!!!!

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WOD 12/3/12

Tabatta Banded Sprints (for 20 seconds one person sprints while other person holds them back with a resistance band. Switch during the 10 sec rest until both have completed 8 rounds) Then: 4 rounds for time 30 jumping squats 45# bar 20 ring push-ups

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WOD 12/2/12

11am Endurance WOD 100 Hollow Body Rocks for Time Then…. 7 Rounds 3 Thrusters 155/115 5 Strict Pullups Cash Out: 50 Hand Stand Push Ups

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WOD 12/1/12

1RM Weight Box jump 20″ • add (Dumbells/KB) in each hand • Step down! Then: for 10 min Every Odd Minute 10 Toes 2 Bar Every Even Minute 3 KB squat Clean & Jerks 70/53

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WOD 11/30/12

OH Squat: 12 min to establish a 3 rep max Then… 10-9-8-7-6-5-4-3-2-1 Then… 1 -2-3-4-5-6-7-8-9-10 KB Swings, 70/53 SDHP, 95/65 *Partners will rotate movements after each rep scheme. You may not move on until both partners are finished each movement. Natty Lite goin for it!        

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WOD 11/29/30

Power Clean 2-2-2-2-2 Then 15 Min Amrap 3 Hand Stand Push Ups 6 Pullups 12 Hang Squat Clean (65/45) Strength Class Bench Press 5×3 Power Clean 5×1 Post Loads and Rounds Completed to Comments:

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WOD 11/28/12

EMOM for 7 Minutes: Power Snatch + Hang Squat Snatch + OHS, heavy Then… 3 Rounds: 75 Double Unders 15 C2B Pull-ups 10 Burpee bar touches THE WINTER HOODED SWEATSHIRTS ORDERING PERIOD ENDS THIS FRIDAY 11/30!

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WOD 11/27/12

Back Squat 5-5-5 Then…… AMRAP 5 Minutes 4 Strict Pullups 6 Slapping Pushups 8 Pistols Then…… AMRAP 7 Minutes Shuttle Run 10-20-30ft 5 Deadlifts 225/155 10 Wall Balls 20lb/14lb  10ft/8ft Happy Bday to V Diddy!!Two days in a row she gets her picture on CFWC main page!

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