WOD 3/16/17

Snatch 2-2-2   Then:   5 Rounds of:   7 Power Snatch 135/93 9 Toes to Bar 11 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 3/15/17

Bench Press: 4 X  Max Effort reps at body wt (Goal 8-15 reps) Max Chin Ups 4 X Max Effort   Then..   For Time: 100 DU   30 Wall Balls   9 Ring MU   30 Wall Balls   7 Ring MU   30 Wall Balls   5 Ring MU   100 DU  

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Open Gym 1-5

The parking lot has been plowed. We will be open for open gym from 1-5 today. We will close promptly at 5. Please keep in mind that the roads are still very bad.

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WOD 3/14/17

*We will update via facebook and our website on possible snow closings* 15 minutes to work up heavy in the following complex: Clean Hang Clean High Hang Clean Then… 10 Minute Ladder 2-4-6-8-10…increasing by 2 each round Hang Clean 165/103 Handstand Pushup Majesta the Intern

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Endurance WOD

9 am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 4 Rounds 600m Row 20 Pushups 40 Double Unders 15 Goblet Squats Rest 3 Minutes between rounds

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WOD 10/11/17

17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat

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WOD 3/10/17

WWPF- For Time   500m/500m Row Relay   300 Double Unders (Must switch every 50)   150 Kb Swings, 53/35   75 Dumbbell Push Press, 55/35   50 Deadlifts, 275/203   25 Synchronized Burpees over bar     17.3…..    

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WOD 3/9/17
WOD 3/9/17

Over Head Squat 2-2-2-2-2   Then   10 Min Ladder   1 Chest to Bar pullup 1 Ring Pushup 1 Over Head Squat 95/63   2 Chest to Bar pullups 2 Ring Pushups 2 Over Head Squats 95/63   3 Chest to Bar pullups 3 Ring Pushups 3 Over Head Squats 95/63   Etc etc

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WOD 3/8/17

Bench Press: 1RM Weighted Pullup: 1RM   Then…   For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt DB Snatches 9 Strict HSPU 200m Run 10 Alt DB Snatches 6 Strict HSPU   Jay-Z and Krazy Kazin at the New Year Novice Comp        

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WOD 3/7/17

Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake enjoying their bench press day

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