WOD 4/28/17

WWPF   AMRAP 16 Min 400m Farmers Carry Relay (must switch every 100m), 70/53 55 Sumo Deadlift Highpulls, 70/53 55 DB Push Press, 50/35   ——3 min rest——–   AMRAP 16 Minutes 200m Firemans Carry 30 Synchronized Hurdle Jumps, 24/20 10 Synchronized Bar Muscle ups (scale with 30 synchronized pullups)          

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WOD 4/27/17

Back Squat 2-2-2   Then:   300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93   Post Loads and Times to Zen and Comments:  

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WOD 4/26/17

Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E.  (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53       DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFF

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WOD 4/25/17

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The Hutch

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WOD 4/24/17

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips 

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Endurance WOD 4/23/17

9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict Pullups 10 Pushups 15 Air Squats How can you help get Marco to Regionals?? 1. Donate at the desk at the gym 2. Attend CFWC Team Training on Saturday the

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WOD 4/22/17

5 rounds for time: 7 × 1 DB power clean 1 Front Squat 1 Push press 1 Front Squat 1 Push press 200m DB farmers carry 50/35

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WOD 4/21/17

WWPF   0:00 – 8:00 Establish a Max Hang Snatch   10:00 – 22:00 12 min AMRAP 30 Thrusters, 95/63 8 Alt Rope Climbs   24:00 – 32:00 8 min AMRAP Max Cal Row (partner holds pet rock)                       25:00 – 30:00 Max Distance  

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WOD 4/20/17

Back Squat 3-3-3   Then   12 Min AMRAP   4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15)   Post Loads and Times to Zen And Comments:    

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WOD 4/19/17

  For Time:   125  DU   60 Kb Swings, 53/35   40 Pullups   20 OHS, 95/63   800m Run   20 OHS, 95/63   40 Pushups   60 Med Ball Situps, 20/14   125 DU     Order Wednesday for Sunday night drop-off

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WOD 4/18/17

15 Minutes to a heavy Clean and Jerk Then….. 4 Rounds 3 Clean and Jerks 205/143 10 Strict HSPU 300m Run Meet Faith, CFWC member and owner of Steelehouse Nutrition in West Chester! Check out their website at https://www.steelehousenutrition.com/

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WOD 4/17/17

Front Squat: 3 x 5 (3 sec pause on reps 1-3-5)  3 rounds for time 30 DB Alt Reverse lunges off a 45lbs plate 50/35 20 Single leg toes to bar 10 DB Push-ups  (use your db to get a deeper range of motion chest touches deck)

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