WOD 5/30/16
WOD 5/30/16

8am-10am Open Gym 10am: Memorial Day Murph Complete the following hero WOD by yourself or with a partner: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key

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WOD 5/29/16

10am: Oly Lifting 11am: Enduro WOD 5 Rounds 500m Row 30 DU 12 T2B 200m Run *Rest 2 minutes between rounds Join us Monday at 10 for the annual Murph Workout

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WOD 5/28/16

Deadlift: 1-1-1 (90%-100%) Then…. 10 min AMRAP 5 Deadlifts, 275/205 10 HR Pushups 15 Wall Ball Shots, 20/14  

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WOD 5/27/16
WOD 5/27/16

15 Minutes to a heavy Jerk from Rack Then…. WWPF AMRAP 20 alternating rounds with partner 5 Clean and Jerk 185/133 10 Chest to Bar Pullups 20 Double Unders *tag partner after double unders* Rest as your partner goes through a full round. Β These are to be all out sprints.   Selena and Gaga during

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WOD 5/26/16
WOD 5/26/16

Power Snatch 3-3-3   Then   15 Min AMRAP   5 Power Snatch 155/105 10 Box Jumps 15 Air Squats 200 Meter run   Post Loads and Rounds to Comments and ZEN:  

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WOD 5/25/16
WOD 5/25/16

Bench Press: Test 1 RM Then… For Time: 1000m Run 75 Wall Ball Shots, 20/14 50 KB Swings, 53/35 25 Burpees (jump over wall ball), 20/14 Funny Man finally got his bar MU!  

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WOD 5/24/16
WOD 5/24/16

Power Clean 3-3-3 Then…. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Cleans Β 185/133 Riley on the podium at her first crossfit competition  

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WOD 5/23/16
WOD 5/23/16

Congratulations to our team of athletes and coaches who made it to our 7th CrossFit Games Regional competition! 2 rep max back squat then 2 sets at 90% 15 min AMRAP of 300m Row 3 rope climbs 15ft

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Endurance WOD 5/22/16
Endurance WOD 5/22/16

Endurance WOD   30 Min. AMRAP   1 Mile Row (1600 Meters) Cash In   Then with Remaining Time   3 Rounds Cindy   5 Pullups  10 Pushups  15 Air Squats 200 Meter Run   Post Rounds to ZEN and Comments:  

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WOD 5/21/16
WOD 5/21/16

Dead Lift 2-2-2   Then   Fight Gone Bad For Time   30-20-10 Reps of:   Wall Balls 20/15 Sumo DeadLift High Pull 75/45 Box Jump 24/20 Push Press 75/45   Post Loads and Times to Zen and Comments:    

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WOD 5/20/16
WOD 5/20/16

“WWPF”- For Time (35 min cap) 400m Firemans Carry, switch as often as needed 80 Power Snatches, 75/55 (mix anyway, 1 bar) 300m Firemans Carry 60 C2B Pull-ups, (1 person works at a time) 200m Firemans Carry 40 Weighted Push-ups, 45/25 (1 person works at a time) 100m Firemans carry 12 Rope Climbs Watch the

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WOD 5/19/16
WOD 5/19/16

Front Squats 3-3-3   Then   12 MIN AMRAP   10 Clean and Jerk 155/105 50 Double Unders   Post Loads and Rounds to Comments and ZEN:  

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