WOD 8/12/15

1A. RDL: 3 x 5 1B. Weighted Strict Pull-ups: 3 x 5 Then… 3 Rounds: 100 Double Unders 3 Rope Climbs Run 400m Happy Birthday to Harsh Attack  

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WOD 8/11/15

Hang Snatch 2-2-2 Then….. AMRAP 15 Minutes 1000m Row 50 Push Presses 95/63 20 Ring Muscle Ups JCogs all the way down in Florida  

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WOD 8/10/15

Back Squat: week 1 Establish a 10RM then 2 X 10 @ 90% then… 12 min AMRAP 10 barbell roll outs 10 floor press, 135/93 10 hang power clean, 135/93  

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WOD 8/9/15

10 am -Olympic Lifting with Ryan 11 am- Endurance with Brian 5 Rounds 400m Run 15 Pullups 15 Hand Release Pushups 9 OHS 95/63 *Row 1000m at some point during WOD* Jess and Laura at Superfit!  

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WOD 8/8/15

8AM Only CrossFit Class Today  &  No Open Gym. We will be running the CFWC Summer Classic Olympic Lifting Meet starting at 9am.  Push Press 3-3-3 Then 12 min AMRAP 10 Med Ball Cleans 10 Med Ball Overhead Lunges 10 Med Ball Situps 10 Med Ball Overhead Lunges Post Loads and Reps to ZEN and

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WOD 8/7/15

“WWPF” – 26 minute Running clock 0:00 – 7:00: Establish a heavy snatch (combine both weights for a score), 1 bar 7:00 – 15:00: 8 min ladder: 3-6-9-12-15….. Planking Burpee Chest 2 Bar pullup(partner hangs from bar) —1 minute break—- 16:00 – 20:00 4 min amrap Max Synchronized Wall ball Shots, 20/14 —-1 min break——–

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WOD 8/6/15

Back Squat 2-2-2 Then: Power HTEBAZILE 9-15-21 Ring Dips Power Cleans (135/93) Then : (no rest) 2 Min Max Effort Box Jumps (24/20) Post Loads, Time and Reps to Comments and ZEN:

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WOD 8/5/15

Clean Pulls: 3-3-3 (3 sec pause knee) Then… “Einna” 10-20-30-40-50 Situps Double Unders Then… 50 Perfect Pushups We are hosting a USA Weightlifting meet this Saturday August 8th to help our athletes (Jenny Butler, TJ Pongia) and their coaches (Ryan and Dan) get to Dallas for Weightlifting Nationals. *There will only be 8am class Saturday

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WOD 8/4/15

1-1-1 Clean and Jerk (85%+) Then…. NARF 9-15-21 Pullups Thruster 95/63 The ladies at the 6th anniversary party  

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WOD 8/3/15

Year 7 underway. Thanks again for your continued support! Test your 1 RM Front Squat Diane 21 – 15 – 9 Deadlifts 225/135 HSPU

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WOD 8/2/15

10am-Olympic Lifting with Coach Ryan 11am- Endurance 800 meter run 100 Double Unders 50 Sit-ups 25 Pushups 400 meter run 50 Double Unders 25 Sit-ups 15 Pushups 800 meter run 100 Double Unders 50 Sit-ups 25 Pushups 1 mile run cash out

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WOD 8/1/15

10am Anniversary WOD 25 min AMRAP – Teams of 4 100 Burpees 200 Pullups 300 Double Unders 400m Run *2 people may work at a time * PET ROCK in play, 70/53   See you at our 6th year anniversary party! 10am WOD 11am – ? Food and Fun (Pig Roast, Crabs, Tasty Beverages) Feel

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