WOD 11/4/12

15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean   15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15 Minutes Max Run 800m 1 RM  Barbell Turkish Get Up        

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WOD 11/3/12

10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10 Wall Climbs 15 V-ups

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WOD 11/2/12

Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear complex and burpees. then… 3 Min of Max rope climbs Notes: This workout has 3 sections but will be timed as one 16 min workout. Post total rope climbs and

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WOD 11/1/12

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:

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WOD 10/31/12

We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately. Please park around back so you don’t have to walk down the stairs in the dark. WOD 5 Rounds 400m Run 21 KBS 70/53 21 Pull-ups

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WOD 10/30/12

The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round

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WOD 10/29/12

15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other. 1/2 – ROM pulling with one arm half way Uneven – wherre one hand is on ring

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WOD 10/28/12

10am: Olympic Lifting Class 11am: Endurance 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 20 Lateral Burpee Over the Box Jumps 20″ 30 Jumping Squats 45# Stayed tuned to Facebook and our website for any cancellations

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