WOD 11/28/15

Strict Press 2-2-2 Then…. Tabata Stuff- 8 rounds 20 seconds of work followed by 10 seconds of rest 10m Farmer Carry  140/106 Push Up Box Jump 24/20 Thruster 45/33 *Score equals lowest score for each movement* Mark Bayer, showing them how to deadlift    

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WOD 11/26/14

Happy Thanks Cleans-Giving 8am and 10am Classes only Today. Appetizers: Power Clean 2-2-2 Cleans-Giving Dinner  5 Servings of:   4 Turkey Getups (35#Toms/25#Hens) 8 Hang Squat Cleans (95#Toms/65#Hens) 12 Pullups Cleans-Giving Dessert (no break after dinner): 21 Med Ball Cleans (20#Toms/15#Hens) Post your Thankfulness and Results to Zen and Comments:

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WOD 11/25/15

Bench Press: 3 x 5 Weighted Ring Row: 3 x 5 Then… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Front Squat, 135/93 S2OH, 135/93 Toes 2 Bar Holiday Class Schedule: Thanksgiving Day: 8am & 10am Black Friday: 6am, 9:30am, 12noon, 4pm

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WOD 11/24/15

AMRAP 7 Minutes 10 Calorie Row 10 Burpees over back of rower 3 Minute Rest AMRAP 7 Minutes 7 Strict HSPU 7 Strict Pullups 3 Minutes rest AMRAP 7 Minutes 3 Snatch (any way) 165/113 (~70%) 30 Double Unders *each wod is scored separately* Team Meredith, Kev, Evelyn and Morgan  

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WOD 11/22/15

10 min EMOM 100 Meter Sprints 2 min Break Rowing with a Partner Max Calories in 10 Minutes 2 Min Break 5 Minute EMOM 100 Meter Sprints Post times to ZEN and Comments  

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WOD 11/20/15

30 Min Running Clock 0:00 – 8:00 Establish a heavy snatch 10:00 – 18:00 8 Minute Ladder: 3-6-9-12-15-18… Thruster, 95/63 Toes 2 Bar 20:00 – 30:00 10 Min AMRAP 100m Firemans Carry 4 Rope Climbs Adam Feinberg Finishing the Spartan Race in Philly!    

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WOD 11/19/20

Back Squat 3-3-3 Then: 5 rounds of: 10 Power Snatch (115#/75#) 10 Box Jumps (24/20) 10 Burpees Post Loads and times to Zen And Comments:

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WOD 11/18/15

1A. Bent Over Row: 3 x 8 1B. Max Effort HSPU Then… AMRAP 12 150 Double Unders 60 Kb Swings, 53/35 30 Pistols   Jordan showing off her handstand

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WOD 11/17/15

15 Minutes to a heavy Clean Then…. 30 Ring Muscle Ups for Time Scale: 60 pullups and 60 dips broken up any way *Ever 2 Minutes on the minute: 3 Front Squats 205/153 (2:00 4:00 6:00, etc) Marco and Ron at Rally in the Valley  

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