WOD 11/9/12

10 Min EMOM: Power Clean + HSC + Push Press Then… Partner AMRAP In 15 Minutes: 10 Thrusters, 135/95 15 C2B Pullups 20 KB Swings, 70/53 HAPPY BIRTHDAY TO T-MOBILE!        

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WOD 11/8/12

Snatch Balance 3-3-3 Then: 5 Rounds 7 Power Snatch (95/65) 7 Snatch Balance (95/65) 7 Bar Facing Burpees 7:30 Strength class Over head Squat 5×3 Snatch balance 3×3 Post Loads and time to comments:

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WOD 11/7/12

For Time: 5-4-3-2-1 Full Snatch, 155/115 30 DU after each round of snatches ——-5 min break——– For Time: 1-2-3-4-5 C&J, Body Wt 30 DU after each round of C&J *This is a running clock for both workouts. Post total time with the 5min break included.  

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WOD 11/6/12

Front Squat 5×5 3 second pause on reps 1 and 5 Then…. 5 Rounds 10 Front Squats  135/95 4 Bar Muscle Ups (sub 2 Pullups, 2 Ring Dips) 200m Run (But it’s cold) Dress Appropriately    Dogfit West Chester with Tina and Laila    

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WOD 11/4/12

15 Minutes Max Run 1 Mile With remaining time: 3 RM Clean   15 Min Max Run 1200m 3 Rounds Max Effort Ring Digps 15 Minutes Max Run 800m 1 RM  Barbell Turkish Get Up        

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WOD 11/3/12

10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10 Wall Climbs 15 V-ups

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WOD 11/2/12

Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear complex and burpees. then… 3 Min of Max rope climbs Notes: This workout has 3 sections but will be timed as one 16 min workout. Post total rope climbs and

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WOD 11/1/12

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:

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WOD 10/31/12

We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately. Please park around back so you don’t have to walk down the stairs in the dark. WOD 5 Rounds 400m Run 21 KBS 70/53 21 Pull-ups

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