WOD 9/6/17
WOD 9/6/17

Bench Press: 8rm Then,   2 x 8 @ 90%   Then…   For Time:   50′ OH DB Lunges, 50/35 (Switch Arms every 25′) 25 Russian Twists, 20/14 9 Burpee Bar MU   50′ OH DB Lunges 25 Russian Twists 7 Burpee Bar MU   50′ OH DB lunges 25 Russian Twists 5 Burpee

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WOD 9/5/17
WOD 9/5/17

Back Squat 1-1-1 98%+ Then…. The Foose 5 Rounds 6 hang squat cleans, 155/108 12 toes through rings 200 m run Happy birthday to The Foose!!  

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Labor Day Classes 8 am and 10am
Labor Day Classes 8 am and 10am

Labor Day Hours 8 am and 10 am class Open Gym 8-11:30 “Lumberjack 20” 20 Deadlifts 275lbs/185 Run 400m 20 KB swings 70/53 Run 400m 20 Overhead Squats 115/73 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps 24/20 Run 400m 20 DB Squat Cleans 50/35 Run 400m    

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Endurance WOD 9/3/17

9-12Open Gym 10 am- Olympic Lift Class 11 am- Endurance 1600m Run 21 box step ups with med ball 24/20 21 med ball sit ups 1200m Run 15 box step ups 15 med ball sit ups 800m Run 9 box step ups 9 med ball sit ups 400m Run *Must row 1000m during workout*

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WOD 9/2/17
WOD 9/2/17

Push Press 3-3-3   Then   15 Min AMRAP   30 Double Unders 15 Hang Power Cleans (115/83) 10 Push Press(115/83) 5 Pullups   Post Loads and Times to Comments:  

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WOD 9/1/17

WWPF 0:00 – 10:00 Front Squat: 2RM   12:00 – 21:00 9 Min AMRAP Max Ring MU (scale = BMU or burpee pullups) Max Cal Row *Switch movements as needed   23:00 – 33:00 10 Min AMRAP 21-15-9 Synchronized Front Squat, 135/93 Synchronized Toes 2 Bar *Max Strict HSPU with remaining time (Partner holds handstand)

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WOD 8/31/17
WOD 8/31/17

Deadlift   2-2-2-2-2   Then   21-15-9   Deadlift (225/153) Box Jump Ring Dips   Post Loads and Times to Zen and Comments:  

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WOD 8/30/17
WOD 8/30/17

Bench Press: 8rm then 2 x 8 @ 90%   Then…     15 min AMRAP Ladder Bear Complex Ladder, 135/95 200m Run (Add 1 Bear Complex rep each round)  *1 bear complex = Power Clean + Front Squat + S2OH + Back Squat + S2OH)              

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WOD 8/29/17
WOD 8/29/17

EMOM 7 Minutes 1 Snatch Pull with Shrug and Pause 2 Hang Snatch Then… 21 KB Snatch to overhead lunge, alternating 70/53 10 Strict Pullup 15 KB Snatch to lunge 10 Strict Pullup 9 KB Snatch to lunge 10 Strict Pullup Newlyweds Meg and Jay!    

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WOD 8/28/17

Back Squat 1-1-1 at 98% Then: 5 Rounds For Time: 250m Row 15 Tuck Jumps 15 Ring Push-ups  

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Endurance 8/27/17

9-12- Open Gym 10am- Olympic Lift Class 11am- Endurance WOD Running Clock 0:00-7:00 EMOM 100m Sprint   10:00-20:00 5 Deadlifts 185/133 25 Double Unders 200m Run   at 23:00 Run 1 Mile

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WOD 8/26/17

“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall

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