WOD 7/27/16

Push Press: 3 x 5 Weighted Pause Chin-ups (3 sec pause): 3 x 5   Then… For Time: 1000m Row 50 Alt Pistols 30 Target Burpees              

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WOD 7/26/16

10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups Yeager Bomb at the Friday night gymnastics clinic with Beau

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WOD 7/25/16

Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate ground to overhead 45/25 Plate sit ups 45/25 (hug the plate across your chest)

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Endurance WOD 7/24/16

No Olympic Lifting class this week.  Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9 am-11 am- OPEN GYM 11 am- Endurance WOD 4 Rounds, 5 Minutes each 400m Run 10 OHS 115/73 10 C2B Pullups Max rep burpees in remaining time *2 Minute rest

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WOD 7/23/16

The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*

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WOD 7/22/16

“WWPF” 50 DU/50 DU 42 Thrusters, 95/53 9 Rope Climbs 50 DU/50 DU 30 Thrusters, 115/73 7 Rope Climbs 50 DU/ 50 DU 18 Thrusters, 135/93 5 Rope Climbs Fancy Nancy

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WOD 7/21/16
WOD 7/21/16

Front Squat 3-3-3 No Pause This Week   Then:   10 Min Ladder   3 power cleans 3 box jumps 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC…………   (135# and 24″ Dudes / 93# and 20″ Lady Dudes)   Post Loads and Reps

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WOD 7/20/16

Establish a 1RM Strict Press Establish 1Rm Weighted strict Pullup Then… For Time: 4oom Run 21 Toes 2 Bar 21 Shoulder 2 OH, 135/93 400m Run 15 T2B 15 S2OH 400m Run 9 T2B 9 S2Oh

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WOD 7/19/16

Snatch 2-2-2 (does not have to be touch and go) Then….. Crossfit Games Masters Event 2 12-9-6 Snatch (weight increases each round 135/93, 155/105, 185/123) Ring Muscle Up   MEN: Pre-order new CFWC gear HERE WOMEN: Pre-order new CFWC gear HERE  

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