WOD 3/26/19
WOD 3/26/19

Strict Press 5×3 DB or BB Then…. In Any Order: 1000m Row 50/40 Cal Bike 75 Ring Rows 100 Sit Ups 200 Double Unders  

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WOD 3/25/19
WOD 3/25/19

Front Squat 3×2 with 2 sec pause @85-93% Then… Modified “Chief” AMRAP 3min 3 Bent Over Barbell Rows 135/95 6 Push-ups 9 Air Squats Rest 1 min Repeat 5 rds

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Endurance WOD 3/24/19
Endurance WOD 3/24/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 800m Run 50 Double Unders 40 Box Step Ups 24/20 30 Med Ball Sit Ups 20 Cal Row 10 Cal Bike    

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WOD 3/23/19
WOD 3/23/19

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled

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WOD 3/22/19
WOD 3/22/19

WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids Showdown

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WOD 3/21/19
WOD 3/21/19

Power Snatch 2-2-2   Then   12 min Amrap of:   10 Dumbbell Snatch 50#/35# (alternating) 15 Weighted Step Ups 50#/35#-24/20 (alternating) 21 Double Unders   Post Loads and Times to Zen and Comments:  

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WOD 3/20/19
WOD 3/20/19

Bench Press: 6Rm 2 x 6 @90%   Then…   Mid-Line Mania: For Time   25 Russian Twists, 20/14 15 Deadlifts, 185/123 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 225/153 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 275/183 25 Toes Through Rings     We encourage everyone to support

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WOD 3/19/19
WOD 3/19/19

EMOM 7 Minutes 1 Clean 1 Hang Clean 2 Front Squat Then….. 21 Thrusters 95/63 9 Muscle Ups 15 Thrusters 135/93 7 Muscle Ups 9 Thrusters 155/113 5 Muscle Ups

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WOD 3/18/19
WOD 3/18/19

Front squat 3×2 with 2 sec pause @85-93% Then… 14 min EMOM 1st min Rope Climb (legless if possible) 2nd min 3 Jerks (heavy as possible)

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Endurance WOD 3/17/19
Endurance WOD 3/17/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 400m Run 25 Wall Balls 15 Pushups 10 Chest To Bar Pullups 100m Farmer Carry 53s/35s *Must Bike 50/35 Cal at some point*  

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WOD 3/16/19
WOD 3/16/19

Sign up for your heats when your arrive and partner up for tomorrow’s 8am and 9am classes Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes

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WOD 3/15/19
WOD 3/15/19

WWPF- AMRAP 30 Minutes   3 Rounds (part 1) 30 Back Squats, 135/93 (partner holds back rack/ Switch every 5) 30 Lateral Box Jumps, 24/20 (switch every 5) 30 Partner Russian Twists (switch every 5) (3 rounds = 270 reps)   2 Rounds (part 2) 60 Cal Row 30 Strict HSPU (partner holds HS / Switch

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