WOD 11/20/18
WOD 11/20/18

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 50 Double Unders 40 Wall Balls 30 HSPU 20 Power Snatch 115/83 10 Muscle Ups Congrats to Emmy B and Steve P on their 3rd place finish this weekend!

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WOD 11/19/18
WOD 11/19/18

Back Squat 4 sets x 3 reps @85-90% 3 sets x 20m barbell walks up to 110%   Then….   Tabata : 20 sec work / 10 sec rest (alt Movements)   KB Sumo Deadlift High-pulls 70/53 L-hang (Bar or Rings) Russian KB Swing 70/53   Can’t do an L-hang try the variations in THIS VIDEO  

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

9am: Oly with Amie 10am: Endurance with Brian 11am: Yoga with Brantlee   ENDURANCE  WOD AMRAP 35 Minutes 10 Pull-ups 15 Burpees 20 OH Plate lunges 25 DU * 1 mile run or Row or Bike (55/45cal) @ 10 min and 25 min Mark. * Workout complete after 2nd Mile            

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WOD 11/17/18
WOD 11/17/18

EMOM 10 min 3 OHS 30 DU   then…   Death By…. (complete 1 rep of each min 1, 2 reps of each min 2, 3 reps of each min 3…and so on) Power Snatch, 95/63 Box Jump, 24/20  

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WOD 11/16/18
WOD 11/16/18

WWPF 0:00 – 12:00 Row 2k – Partner Hangs (switch when partner drops from bar)   14:00 – 20:00 6 Min AMRAP Max Reps Ground 2 OH (switch as often as needed) Choose Weight: 95/53 , 115/73, 135/93, 185/133   22:00 – 35:00 AMRAP 13 minutes 10-1 Synchronized Thrusters, 95/63 Synchronized Burpees over bar *MaxMU

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WOD 11/15/18
WOD 11/15/18

Hang Clean 2-2-2   Then:   Nasty Girls:   3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95   Post Loads and Times to ZEN and Comments:  

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WOD 11/14/18
WOD 11/14/18

Bench Press:  3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top)   Then…   3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds     Look for our Evite for our annual Holiday Party and RSVP Friday December

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WOD 11/13/18
WOD 11/13/18

15 Minutes to a Heavy Clean Double (does not have to be TNG) Then…. Smackie-As Fast as Possible 1000m Row or Run 50 Wall Balls 30 Burpee Pullups Cash Out: 2 Minutes ME Assault Bike Ann Babb (Ann-imal) winner of Masters RX!  

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WOD 11/12/18
WOD 11/12/18

Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then…   10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings  

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Endurance 11/11/18- No Yoga Today
Endurance 11/11/18- No Yoga Today

9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout*   Nicole B during Barbells for Boobs!

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Barbells for Boobs Today! No Regular Classes 11/10/18
Barbells for Boobs Today! No Regular Classes 11/10/18

Grace 30 Clean and Jerks for Time RX 135/93 Scaled 115/73 Masters RX 50-59 years old 105/73 Masters RX 60+ 95/63 Doors will open at 8:15am and Registration will start at 8:30am. First heat is at 9:15. We will run heats every 15 minutes until around 1pm. We recommend you show up at least half

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