WOD 10/21/15

1a Bent Over Row: 3 x 8 1b Max Effort Strict HSPU 3 x ME Then… 3 Rounds of 3 min AMRAP’s 12 Deadlifts, 185/123 30 Double Unders *2 min rest after each round Have a restful birthday Nick              

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WOD 10/20/15

Clean and Jerk 2-2-2 (do not have to be touch and go) Then…. 8 Minute Ladder 1,2,3,4,5……. Clean and Jerk (full depth squat) 185/133 Bar Muscle Up   Congratulations to Amanda, who placed 2nd in her first crossfit competition!

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WOD 10/19/15

Overhead Squat: week 1 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×5 As heavy as possible 21-15-9 KB swing 70/53 Toes to Bar Ring Push-ups

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WOD 10/18/15

NO OLYMPIC LIFTING: COACH RYAN WILL BE COACHING OUR ATHLETES AT PIVOTAL TRAINING 10am Open Gym 11am: Endurance 4 ROUNDS: 800m run 50 Double Unders 15 Push Press, 95/63 200m farmers carry, KB/Plate Jenny went 5 for 6 getting a PR snatch, PR C&J, and PR total. (84,101). She won best lifter in session and

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WOD 10/17/15

                    WOD: “Filthy 50″ For time: -50 Box Jumps (24/20) -50 Jumping Pull-ups, -50 Kettlebell Swings (53/35) -50 Walking Lunges -50 Knees to Elbows, -50 Push Press (45/30) -50 Back Extensions, -50 Wallball Shots (20/14) -50 Burpees -50 Double Unders *Scaled version “Dirty 30″ is 30

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WOD 10/16/15

“WWPF” 26 min running clock 0:00 – 6:00 Establish a 2RM Deadlift (combine both wts = score) 7:00 – 14:00: 7 min ladder (3-6-9-12-15…) Synchronized Toes 2 Bar Planking Burpees 15:00 – 21:00: AMRAP 6 minutes 12 Hang Power Cleans, 185/123 12 Alt Box Jumps, 30/24 21:00 – 26:00: 5 min AMRAP Max Distance Ball

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WOD 10/15/15

Heavy Thrusters 3-3-2-2-1-1-1 Then: 15 Thrusters 135/95 200 Meter run 20 Thrusters 95/65 400 Meter Run 30 Thrusters 65/45 800 Meter Run – 18 Min Cap Post Loads and times to ZEN And Comments

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WOD 10/14/15

1A. Bench Press: 3 x 5 1B. Strict Pull-up: 3 x M.E. Then… For time: 100 Double Unders 30 Pistols, alt 15 Ground 2 OH, 155/103 30 Pistols, alt 100 Double Unders Ladies: CFWC is hosting a clothing exchange fundraiser this Friday October 16th at 7pm. $20 buy in goes toward Barbells for Boobs Bring

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WOD 10/12/15

Test: Back Squat 1 RM Then…..WOD 3 from Wodapalooza AMRAP 7 Minutes 21-15-9 HSPU C2B Pullup MB and Steph taking 2nd place at The Lumber Games  

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WOD 10/11/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance AMRAP 30 Minutes 800m Run 15 Burpee Pullups 50 Double Unders   Congrats to all the teams at Paul Bunyan Crossfit yesterday!

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WOD 10/10/15

5 min EMOM Clean + Hang Clean + Jerk Then… For Time: “Helen Sprint” 12oom run 63 Kb Swings, 53/35 36 pullups Attention Ladies: CFWC is hosting a clothing exchange to help raise money for Barbell’s For Boobs Friday Oct 16th @7pm Rules: -$20 buy in – Bring up to 5 pieces of clothing to

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