WOD 5/17/15

9am- open gym 10am Oly class 11am Enduro WOD For Time 1 mile run 50 OHS, 75/53 50 sit-ups 100DU 50 SDHP, 75/53 50 box jump overs, 24/20 1 mile run

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WOD 5/16/15

Wishing our team the best going into day 2 at CrossFit games Regionals! For time: 50 meter walking lunge 150 meter sprint 20 Toes to bar 50m walking lunge 150m sprint 20 v-ups 50m walking lunge 150m sprint 20 sit-ups

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WOD 5/15/15

10 minutes of handstand walk practice Then… “Wacky Wiser Partner Friday Threesome” 2015 CrossFit Regional Team Event 2 – Teams of 3 175 Snatches, 75/53 25 Rope Climbs 115 Thrusters, 115/73 ::25 minute cap:: * 1 bar for snatches, 1 bar for thrusters, 1 rope Everyone can watch the CFWC Snatches & Jerks Live all

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WOD 5/14/15

Over Head Squat 5-5-5 Then 5 Rounds of: 9 Power Cleans 155/103 12 Ring dips 15 Push ups Post Loads and Times to Comments and Zen:

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WOD 5/13/15

Bench Press: 3 x 3 Bent Over Row: 3 x 3 Then… AMRAP 14 Minutes 18 Kb Swings, 70/53 15 C2B Pullups 12 Alt Pistols The 2015 Snatches & Jerks Girls Team

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WOD 5/12/15

EMOM 7 1 Snatch 1 Hang Snatch Then….. 10-8-6-4-2 Wall Climbs Hang Power Snatch 115/83 200m Run after each round CFWC lifters with Coach Ryan    

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WOD 5/11/15

Back squat: deload 3×5@60% 3×4@65% 3×3@70% What has 2 thumbs and a birthday??? THIS GUY!!! 3 bars of Wingerter 10-1 Power clean Push press Front squat *95/63

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WOD 5/10/15

9-11 am Open Gym 10 am- Olympic Lifting Class 11 am-Endurance WOD 800m Run 80 Double Unders 40 Toes to Bar 400m Run 40 Double Unders 20 Toes to Bar 200m Run 20 Double Unders 10 Toes to Bar 1 Mile Run Jason H at our Snatches and Jerks Fundraiser  

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WOD 5/9/15

Press 3-3-3 Then: 800 Meter Run (Isabel) 30  Snatches (135/93) 800 Meter Run Post Loads and Times to Comments and Zen:    

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WOD 5/8/15

Squat Clean: 1-1-1 Then… “Wacky Wiser Partner Friday” 16 Minutes Clock 800m Run 75 Hang Power Cleans, 155/103 50 Alt Box Jumps, 24/20 Muscle-ups (AMRAP for remaining time)  

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WOD 5/7/15

OverHead Squat 7×1 Then: 12 Min AMRAP: 3 Thrusters (135/93) 3 Burpee Over Bar 200 Merter Run 6 Thruster 6 Burpee Over Bar 200 Meter Run 9 Thrusters 9 Burpee Over Bar 200 Meter Run 12 Thruster 12 Burpee Over Bar 200 Meter Run 15 Thruster 15 Burpee Over bar Post Loads and Times to

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WOD 5/6/15

Bench Press: 3×5 Bent Over Row: 3×5 then… AMRAP 12 minutes 0:00-3:00 30 lateral jumps over bar 15 Snatches, 75/43 3:00-6:00 30 lateral jumps 15 snatches, 95/63 6:00-9:00 30 lateral jumps 15 snatches, 115/73 9:00-12:00 30 lateral jumps 15 snatches, 135/93   2014 Regional Men working hard

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