WOD 7/24/13

EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20    Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!  We are very excited to have Kim on the CFWC

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WOD 7/23/13

10 Minutes to work up to a 1RM Power Snatch Then….. 10 Minutes to get as high up the ladder as you can: Moving up in increments of 3 (3,6,9,12,15……) Wall Climbs Power Snatches 115/85 Then….. AMRAP 10Minutes 200m Run 20 Sit ups 10 Hand Release burpees over the bar          

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WOD 7/22/13

Establish a 1RM Thruster in 15 minutes then.. “Heavy Fran” 21-15-9 Thrusters, 135/95 C2B Pull-ups   One of many teams from CFWC at Test Your Metal Sunday. Above: LaFrance, Pink Eye, Cliff, Jeff Dolan

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WOD 7/21/13

9am: NO YOGA TODAY 10am: Olympic LIfting 11am: Endurance For Time: 30 Jumping Squats, 45lb 30 Jumping Pull-ups 400m Run 20 Jumping Squats, 65lb 20 Pull-ups 400m Run 10 Jumping Squats, 95lb 10 Burpee C2b Pull-ups 400m Run New Gear On The Way!            

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WOD 7/20/13

Strict Press 5-5-5 Then…… Cash in: 50m OH Walking lunge 45/25 3 Rounds 50 Double Unders 40 Sit ups 30 KB Snatches (15 per arm) 53/35 Cash Out: 50m OH Walking Lunge   Happy birthday to Stacy, AKA The Conversation, AKA Client 1.364!!! By the way, I’m telling Brady you were with another dog!!

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WOD 7/19/13

Establish a 1RM Snatch (15 minutes) Then… W/a Partner: Death By: Power Snatch, 95/65 Burpee over the box Jumps, 24/20  

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WOD 7/18/13

Push Press 3-3-3 Then Burpee Push Press Ladder (135#/95#) Burpees: 10-9-8-7-6-5-4-3-2-1 Push Press: 1-2-3-4-5-6-7-8-9-10 Cash Out: Stand in sprinkler 🙂 7:30 Strength Class Bench Press 5×5 Hang Clean 5×2    

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WOD 7/17/13

Front Squat: 3 x 3 (5 sec pause in the bottom of each rep) Then… FOR TIME: 3 Rounds: 400m Run 30 Push-ups 20 Pull-ups 10 Front Squats, 155/115 Please excuse the mess while we continue to make improvements at CFWC.      

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WOD 7/16/13

If you’ve been at CFWC for a while, you’ll know that this is a yearly tradition, always done on a hot summer day.  As always, stay hydrated, bring some water, and go at your own pace. We have lots of electrolyte popsicles in the freezer for you. For the newbs, enjoy: The Hills Have Eyes:

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WOD 7/15/13

Test: 1 RM Deadlift (20 min) Then… “Diane” 21-15-9 Deadlift, 225/155 HSPU   The Pope (JP) going for it with the prowler

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WOD 7/14/13

9am- Yoga 10am: Oly Lifting 11am- Endurance Endurance WOD:10 Rounds 10 Thrusters, 95/65 10 T2b 10 Burpees *Rest 1 min between each round Happy Birthday to 6am Ric!

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WOD 7/13/13

Over Head Squat 3-3-3 400 Meter Run 21 OverHead Squat (95/65) 21 Box Jumps 400 Meter Run 15 OverHead Squat (95/65) 15 Box Jumps 400 Meter 9 OverHead Squat (95/65) 9 Box Jumps *18 Min Time Cap. Rest 1 Min Cash Out 2 min max effort air squats Post Loads, Times and Reps to Comments:

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