WOD 7/18/15

Bench Press 2-2-2 Then…. 3 Rounds-1 minute at each station, 1 Minute rest at end of each round Row for calories Jumping Lunges Floor Press 135/83 KB Snatches 53/35   6 am Warm Up  

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WOD 7/17/15

Partner Deadlifts: 3-3-3 Then… “WWPF” 3 Rounds: 400m Run 15 Partner Deadlifts, 405/315 30 Alt Box Jumps, 30/24 *Cash Out: 50 Synchronized Pullups             

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WOD 7/16/15

Back Squat 2-2-2 Then: 12 Min Amrap of: 3 Squat Clean Thruster (155/105) 6 Ring Dips 9 WaLL BaLLs Post Loads and Times to ZEN and Comments:  

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