WOD 11/20/16

10am: Oly Class 11am: Enduro 10 min EMOM 100m Run Then.. 20 min AMRAP 30 DU 20 Situps 10 Ring Rows *Must Row 1000m row during Complete 1 min plank during minutes 5, 10, 15

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WOD 11/18/16
WOD 11/18/16

“WWPF”   1200m Med Ball Run Relay, 20/14 42 Hang Power Cleans, 155/103 50 DU/50 DU   800m Med Ball Run Relay 30 Hang Power Cleans 50 DU/50 DU   400m Med Ball Run Relay 18 Hang Power Cleans 50 DU / 50 DU   We are excited to announce our new partnership with Kettlebell

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WOD 11/17/16
WOD 11/17/16

Power Snatch   3-3-2-2-1-1-1   Then   10.002 Min Ladder   1 Snatch (135/93) 1 Toes 2 Bar 1 Burpee over Bar   2 Snatch 2 Toes 2 Bar 2 Burpee over Bar   3 Snatch 3 Toes To Bar 3 Burpee Over Bar   Keep Climbing until Time Expires.   Post Loads and times

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WOD 11/16/16
WOD 11/16/16

Bench Press: 3-3-3   L-Sit: 3 x M.E.   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups   It’s back. This year will have Beginner and Intermediate divisions (same sex) Click HERE for more information    

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WOD 11/15/16
WOD 11/15/16

EMOM 7 Minutes   1 Hang Power Clean 1 Hang Clean 1 Jerk   Then…..   21-15-9 Hang Squat Clean and Jerk 135/93 Ring Dip   Congratulations to Marco and Steph on their 1st place finish at Brawl in the Fall

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WOD 11/14/16
WOD 11/14/16

  Work to a 2 rep max Back Squat then perform 2 sets at 90%   Then 8min AMRAP   Burpee + KB Clean & Jerk 53/35   Perform a burpee then complete a one arm KB Clean & Jerk and repeat…☺  

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WOD 11/13/16
WOD 11/13/16

10am: Oly Lifting   11am: Endurance   2 Rounds   100 Double Unders   800m Run   25 Box Step-ups w/ plate   200 Run w/plate   400m Run   Some of our newest members

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WOD 11/11/16

10 min Handstand Walk Practice   Then….   “WWPF” 10 Rope Climbs 100 KB Snatches, 53/35 8 Rope Climbs 75 Pullups, Partner hangs from bar 6 Rope Climbs 50 OHS, 115/73 4 Rope Climbs 25 Synchronized Target Burpees 2 Rope Climbs      

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WOD 11/10/16

Front Squat 3-3-3   Then:   12 Min AMRAP   12 Box Jumps 9 Pushups 6 Cleans (155/113)   Post Loads and Times to ZEN and Comments:  

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WOD 11/9/16

Bench Press: 6-6-6 Front Plank: 3 x ME Then,.. For Time: 21 Deadlifts, 225/155 30 Wall Balls, 20/14 12 Strict HSPU 15 Deadlifts, 225/155 30 Wall Balls, 20/14 12 Strict HSPU 9 Deadlifts 30 Wall Balls 12 Strict HSPU Welcome in our newest New You Challengers!    

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