WOD 5/10/17

Bench Press: 3 x 3 (3 sec neg)   Weighted Pull-ups: 3 x 3 (3 sec pause over bar)   Then..   For Time:   400m Run 21 OHS, 95/63 3 Legless Rope Climbs   400m Run 15 OHS, 115/73 3 Legless Rope Climbs   400m Run 9 OHS, 135/83 3 legless rope climbs  

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WOD 5/9/17

EMOM 7 Minutes 2 Clean (do not have to be touch and go) 1 Jerk Then…. AMRAP 12 Minutes 3 Clean and Jerk 185/133 3 Ring Muscle Ups 100m Run Dina beating up on Mike

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WOD 5/8/17

            Don’t be like Thunder Snow, be ready for YOUR race! Front Squat 3 sets x 4 reps (pause 3 sec on reps 1 & 4) Conditioning 3 min AMRAP of 21 KB Sumo Deadlift High Pulls 70/53 21 Burpees 21 Pull-ups 3 min rest 3min AMRAP of 15 KB

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WOD 5/7/17

10am: Oly 11am: Enduro   30 min AMRAP   5 Deadlifts   5 hang power cleans   5 front squats   5 Shoulder 2 OH   5 Back Squats   Run 400m      

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WOD 5/6/17

Saturday Morning Chipper 70 DB Snatches 50/35 60 Double Unders 50 Burpees 40 Front Squats 135/93 30 DB Box Step ups (use same db as snatches) 20 Cal Row 10 Bar Muscle Ups Come watch the girls lift at CFWC’s youth weightlifting meet today at 1!

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WOD 5/5/17

WWPF – 36 min   4 min AMRAP Deadlifts, 255/163   2 min rest   6 min AMRAP LADDER: 1-2-3-4-5-…… Synchronized target Burpees Synchronized Toes 2 Bar   2 min Rest   8 min AMRAP 30 DU /30 DU relay 30 Partner Med Ball Situps   2 Min Rest   12 Min AMRAP 30 cal

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WOD 5/4/17

Back Squat 5-5-5   Then   7 Rounds For Time Of:   7 Thrusters 95/63 7 Box Jumps 24/20 7 Kettle Bell Swings 2 pood/1.5pood   Post Loads and Times to Zen and Comments:    

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WOD 5/3/17

Bench Press: 3 x 5 (3 sec neg) Strict Pull-ups: 3 x ME (3 sec pause over bar)     Then…   AMRAP 14 Min 7 Hang Cleans (squat or power), 185/123 60 DU 30 Wall Ball Shots, 20/14   Let Kettlebell Kitchen do the cooking. Order Wednesday for Sunday drop-off! 

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WOD 5/2/17

15 Minutes to a heavy snatch double (does not have to be touch and go) Then….. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Snatch 165/103 Morgan, Meredith, Mandi, Kev, Butters and Foose at Team Training

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WOD 5/1/17

Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up 20/16″ 70/53lb Cash Out: 90 Second L Sit Marco Team Training Regional Fundraiser

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WOD 4/30/17

10am: Oly 11am: Enduro   8 min EMOM 100m Sprints   Rest 2 min   4 Rounds 2 min amrap 4 box jumps 4 thrusters *2 min rest between rounds   Rest 2 min 8 min EMOM 100m sprints     Team Training for Marco      

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WOD 4/29/17

Team Training is Today from 1pm to 3pm.     The 8am and 9am Classes and open Gym at 10am will operate as Normal.   Press 3-3-3   Then:   5 Rounds of:   200 meter run 12 Deadlift (135/93) 10 Hang Clean 8 push press   Post Loads and Times to ZEN and Comments:

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