WOD 8/23/16
WOD 8/23/16

EMOM 5 Minutes ( do not have to be touch and go, work up heavier every minute) 1 Power Clean 1 Clean 1 Hang Clean Then… 3 rounds of 4 Minute AMRAPS, 2 Minute Rest between each round 100m Sprint 10 Toes to Bar 5 Squat Clean Thrusters 115/83 Today is Laumer’s last day before

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WOD 8/21/16

10am Oly Lifting 11am Endurance Run 400m Tabata Pushups Run 400m Tabata Ring Rows Run 400m Tabata Situps Run 400m Tabata Squats Run 400m awkward…..    

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WOD 8/20/16

10 am workout ONLY, then 7 year anniversary celebration In Teams of 4 (2 people working a time, 1 person holding pet rock) AMRAP 30 Minutes 300 Double Unders 200m Run 200 Box Step Ups 45/25 200m Run 100 Burpees 200m Run 50 Strict Pullups 200m Run        

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WOD 8/19/16

WWPF- For Time 1600m row/run (split anyway) 50 Medball Situps, 20/14 1200m row/run (split anyway) 50 Strict HSPU 800m row/run (split anyway) 50 pistols 400m row/run (split anyway)  

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WOD 8/18/16
WOD 8/18/16

Deadlift 5×2   Then   5 Rounds:   15 Deadlift (135/93) 10 Hang Power Clean (135/93) 5 Ring Muscle Up   Post Loads and Times to ZEN and Comments:  

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WOD 8/17/16

Push Press: 3-3-3 Weighted Strict Chin-up (3 sec pause): 3-3-3   Then… Complete as many reps as possible in 12 Minutes 5 Kb Snatches, 53/35 5 Box Jumps, 24/20 200m Run 10 KB Snatches 10 Box Jumps 200m Run 15 Kb Snatches 15 Box Jumps 200m Run 20 Kb Snatches 20 Box Jumps *Continue this

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WOD 8/16/16

15 Minutes to a heavy power clean and jerk Then…. AMRAP 14 Minutes 60 HR Push Ups 50 Wall Balls 40 Toes to Bar 30 Power Cleans 135/93 20 Jerks Rachel O, goin’ for it!

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WOD 8/14/16

10am Oly Lifting 11am Enduro WOD For Time: 800m Run 80 DU 15  KB Swings, 53/35 600m Run 60 DU 15 KB Swings 400m Run 40 DU 15 KB Swings 200m Run 20 DU 15 KB Swings

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WOD 8/13/16

15 minutes to a heavy Snatch Then… 10 min AMRAP 4 Power Snatches, 135/93 8 C2B Pullups 12 Wall Ball Shots, 20/14 Sweating on the Deck  

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WOD 8/12/16

WWPF 2 Rounds: 50 Synchronized Pushups 40 Front Rack Lunges, 135/93 30 Synchronized Burpees over bar 200m Barbell Carry, 135/93 7 years ago we were installing our first set up pull-up bars. Join us Saturday Aug 20th for our 7th Year Anniversary Workout/Party! 10am: WOD 11am-3pm:  Fun and Food      

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