WOD 7/9/16
WOD 7/9/16

Over Head Squat 3-3-3   Then   3 Rounds 400 Meter Run 30 Med Ball Situps (20/15) 15 Over Head Squats (95/65)   Post Loads and Time to Comments and ZEN:  

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WOD 7/8/16

10 minutes to a max power snatch Then… WWPF  AMRAP 20 Minutes: 400 Double Unders 120 Cal Row 75  Power Snatches, 95/63 12 Rope Climbs Partner Friday                  

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WOD 7/7/16
WOD 7/7/16

Front Squats 5-5-5 W/ 3 Sec Pause @ Bottom   Then:   12 Min AMRAP   4 Muscle Ups 7 Power Cleans 155/103 100 Meter Run   Post Loads and Times to Zen and Comments  

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WOD 7/6/16

Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch        

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WOD 7/5/16

Deadlift 3×5@ 80-85% Then…. The Mark Janus 21-15-9 Hang Power Clean 135/93 Front Squat S2OH THE Mark Janus    

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WOD 7/4/16 (8am & 10am classes only)

8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Situps 400m Run 600 DU 400m Run Happy Birthday America!  

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WOD 7/3/16

10am: Oly 11am: Enduro WOD 1 mile run 100 DU 75 Situps 50 Pullups 25 Burpee box jumps 1 mile run

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WOD 7/2/16

15 Minutes to a heavy Bench Press Then….. U.S. Army Birthday Partner WOD AMRAP 30 Minutes 17 Power Cleans 135/93 75 Air Squats 200m Run  

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WOD 7/1/16

WWPF – For Time 50 Synchronized Wall Ball Shots, 20/14 400m Run 40 Synchronized Hurdle Jumps, 24/20 400m Run 30 Synchronized OHS, 115/83 400m Run 20 Synchronized Target Burpees 400m Run 10 Synchronized Bar Muscle Ups 6am being weird      

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WOD 6/30/16
WOD 6/30/16

Front Squat 5-5-5 With 2 Sec Pause @ Bottom   Then:   15 Deadlifts 225/153 21 pullups 12 Deadlifts 225/153 18 pullups 9 Deadlifts 225/153 15 pullups 6 Deadlifts 225/153 12 pullups 3 Deadlifts 225/153 9 pullups   Post Loads and Times to Zen and Comments:  

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WOD 6/29/16
WOD 6/29/16

Strict Press: 3-3-3 Weighted Strict Pullups: 3 x 3 Then… 18 min AMRAP: 200m Run 4 Muscle ups 8 Kb Swings, 70/53 12 Pistols, alt 16 year old CJ Cummings recently broke the WORLD records in the clean and jerk and the total at Junior Worlds!          

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WOD 6/28/16
WOD 6/28/16

3 x 500m Row Sprints @ 0:00 5:00 and 10:00 on the clock Then…… Annie with a twist 50-40-30-20-10 Double Under Sit Up *Every 2 minutes: 5 Front Squats 185/133* Nancy and Liz    

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