WOD 7/15/15

Snatch Pulls: 3 x 3 (3 sec pause knee) Then… For Time: 100 Double Unders 30 KB Swings, 53/35 15 Hang Power Snatches, 115/73 30 HSPU 15 Hang Power Snatches, 115/73 30 KB Swings, 53/35 100 Double Unders ¬†Functional Fitness      

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WOD 7/14/15

EMOM 5 minutes 1 Power Clean 1 Push Jerk 1 Power Clean 1 Push Jerk Then……. 8 Deadlifts 165/113 7 Cleans 6 Jerks 8 Toes to Bar 7 Chest to Bar Pullups 6 Bar Muscle Ups 6 Deadlifts 5 Cleans 4 Jerks 6 Toes to Bar 5 Chest to Bar Pullups 4 Bar Muscle Ups

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WOD 7/13/15

5 rep max Front Squat Then 2 sets of 90% of 5RM Then….. 4 Rounds 20 Walking Lunges 15 Burpees Happy birthday to Ric, one of our very first members!

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WOD 7/12/15

10 am-Olympic Lifting with Coach Ryan 11 am- Endurance 1600m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 1200m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 800m Run 30 Sit Ups 25 Box Jumps 24/20 20 Superman 15 Ring Rows 400m Run Teammates  

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WOD 7/11/15

Press 3-3-3 Metcon: 4 Rounds of: 25 Push Press 75/53 50 Double Unders Then: 50 Pullup Cash-out. Post Loads and Times to Zen and Comments:

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WOD 7/10/15

15 minutes to Establish a 3RM Clean Then… “WWPF” 14 Minute AMRAP 50 Hang Power Clean, 155/103 50 HR Pushups 50 Partner Med Ball Situps, 20/14  

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WOD 7/9/15

Back Squat 3-3-3 Then 12 min amrap *200 Meter Run 9 Overhead Squats (95/65) 15 Box Jumps *Pouring Rain/Thunderstorm Run Subs Pick One: 250 Meter Row 50 lunges 50 Double Unders Post Loads to and Times to Zen and Comments:

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WOD 7/8/15

Clean Pulls: 3 x 3 (3 sec pause at knee) Then… For Time:¬† 30 power Cleans, 135/93 800m Run 30 Shoulder to OH, 135/93      

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WOD 7/7/15

15 Minutes to Heavy Snatch triple (any way, does not have to be touch and go) Then…. Lucky 7s 7 Rounds 7 HSPU 7 Snatches 135/93 7 Toes to Bar 7 Burpees over bar 7 KB Swings 70/53 Happy birthday to the amazing Nancy!  

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WOD 7/6/15

WK 6 15 min to Establish 8rm Front Squat (increase wt) Then. 2×8 @ 90% 4 rounds (15 min cap): 15 tuck jumps Max Effort pull-up Max Effort deficit push-up. (45/25 plates) rest 1:1 GO USA!

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WOD 7/5/15

10am: Oly Lifting 11am: Endurance 3 Rounds 800m run 800m row 3 min break after each round

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WOD 7/4/15 – Normal Saturday Schedule

“White” – 35 min cap 5 Rounds: 3 Rope Climbs, 15′ 10 Toes 2 Bar 21 OH Walking Lunges, 45lbs/25lb 4oom Run U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on

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