WOD 4/19/20
WOD 4/19/20

DeadLift 3-3-3   Then:   75 Double Unders   40-30-20-10 Reps of:   Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges   75 Double Unders   Post Loads and Times to ZEN and Comments:  

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WOD 4/18/18
WOD 4/18/18

Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range)   Then…   12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box Jump, 24/20   0:00 – 4:00: 95/63 4:00 – 8:00: 135/93 8:00 – 12:00: 185/123    

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WOD 4/17/18
WOD 4/17/18

15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups     Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale    

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WOD 4/16/18
WOD 4/16/18

Front Squat: 3 x 5 (3 sec pause 1-3-5)   Then..   30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53  

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WOD 4/15/18
WOD 4/15/18

Enduro (10am)   COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER   10 Min AMRAP 2k Row *Max Pull-ups in remaining time   —2 min rest—   10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings   —–2 min rest—-   10 Min AMRAP 50 Double Unders 30 Lunges 10

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WOD 4/14/18
WOD 4/14/18

Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back!    

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WOD 4/13/18
WOD 4/13/18

WWPF Grip Fest  400m Farmers Carry Relay (100m splits), 70’s / 53’s 50 Synchronized Russian Swings, 70/53 20 Strict Pull-ups (switch every 5 / partner hangs)   400m Farmers Carry Relay 40 Synchronized Russian Swings 15 Strict Pull-ups (Sychronized)   400m Farmers Carry Relay 30 Synchronized Russian Swings 10 Strict Pull-ups (Switch Every 5 /

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WOD 4/12/13
WOD 4/12/13

Overhead squat 2-2-2   Then:   400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15 Box Jumps 400 Meter Run 9 OverHead Squats 9 Box Jumps   Post Loads and Times to Zen And comments:  

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WOD 4/11/18
WOD 4/11/18

Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps)   Then…   5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153   –— 2 min break—-   5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35  

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WOD 4/10/18
WOD 4/10/18

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    

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WOD 4/9/18
WOD 4/9/18

Box Squats: 5 x 5   Then…..   12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec)  

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Endurance WOD 4/8/18
Endurance WOD 4/8/18

9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 600m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 800m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats

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