WOD 10/1/18
WOD 10/1/18

One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)

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Endurance WOD 9/30/18
Endurance WOD 9/30/18

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank Hold

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WOD 9/29/18
WOD 9/29/18

“Lynne” 5 Rounds Body Weight Bench Press, MAX REPS Pull-ups, MAX REPS *Rest 3-5 minutes between each round     

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WOD 9/28/18
WOD 9/28/18

  WWPF – For Time   10 Alt Box Jumps, 24/20 10 Synchronized Kb Swings, 53/35 50 Power Snatch, 95/63   20 Alt Box Jumps 20 Synchronized Kb Swings 40 Power Snatches, 115/73   30 Alt Box Jumps 30 Synchronized Kb Swings 30 Power Snatches, 135/83   40 Alt Box Jumps 40 Synchronized Kb Swings

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WOD 9/27/18
WOD 9/27/18

Front Squat 3×5   Then   Jackie:   1000 Meter Row 50 Thrusters 30 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 9/26/18
WOD 9/26/18

RDL: 3 X 8 Strict Pull-ups: 3 x M.E.   Then…   Complete the following in any order…..  5-Minute AMRAP 500m Row Max-Rep Toes 2 bar   2 min rest   5-Minute AMRAP 40/30 Cal Bike Max Shoulder 2 OH, 135/93   2 min rest   5-Min AMRAP 400m Run Max Reps DU    

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WOD 9/25/18
WOD 9/25/18

EOMOM 10 Minutes Odd: 4 Muscle Ups (Scale number if needed) OR 5 Ring Dips if no Muscle Up Even: 1 Clean + 2 Hang Clean Then….. From Crossfit HQ Team Series 2018 20 Squat Cleans 135/93 20 Squat Cleans 185/123 20 Squat Cleans 225/153 10 Minute Cap

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WOD 9/24/18
WOD 9/24/18

1&1/4 Front Squat 5 x 5  @ 70-75% of 1 rep max   Then…   8 Min AMRAP Ladder: 1-2-3-4-5-….. Complete by climbing a ladder  starting with 1 rep and increasing by 1 until time runs out Burpee Box Jump, 24/20 R  arm DB clean & Jerk , 50/35 L arm DB Clean & Jerk,

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Endurance WOD 9/23/18
Endurance WOD 9/23/18

9 am – Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga with Brantlee Endurance: In Any Order 2 Mile Run 50 Burpees 2000m Row 200 Double Unders

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WOD 9/22/18
WOD 9/22/18

Bench Press 1 RM Then…. 21-15-9 Dumbbell Burpee Box Step Up and Over 50s/35s (regional style, 2 dumbbells or 2 KB) 24/20 DB Thruster 50s/35s *200m Run after each round* DB Box Step Up and Over    

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WOD 9/21/18
WOD 9/21/18

WWPF 400m Run (Partner 1) / 400m Row (Partner 2) 50 Front Rack Lunges, 95/63 (mix anyway) 30 Synchronized Hurdle Jumps, 24/20 42 Pull-ups, (mix anyway/partner hangs) 400m Row (Partner 1) / 400m Run (Partner 2) 40 Front Rack lunges 20 Synchronized Hurdle Jumps 30 C2B Pull-ups (mix anyway / Partner hangs) 400m Run (Partner

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WOD 9/20/18
WOD 9/20/18

Over Head Squat 2-2-2   Then:   15 Min of:   800 Meter Run   Then with remaining time Complete AMRAP of:   12 Wall Balls 10 Pushups 8 Alternating DB Snatch 50/35   Post Loads and Times to Zen and Comments:  

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