WOD 4/21/13

9am: Yoga 10am: Open Gym 11am: Endurance 1a. GHD Situps 1b. GH Raises Then… Jackie 1000m row 50 thrusters, 45lb 30 pullups CFWC viewing gallary

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WOD 4/20/13

Death By 10m Run Then… 30-20-10 Wall Ball Shot, 20/14 Pull-up Don’t forget to wipe down ab-mats, med balls, bars, and anything else you sweat on. Thanks!

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WOD 4/19/13

15 Min Establish 1 RM Clean & Jerk Then… With a partner, Complete the following for Time: 42 Power Cleans, 135/95 42 Ring Dips 30 Power Cleans, 155/115 30 Ring Dips 18 Power Cleans, 185/135 18 Ring Dips Bear Complex Ladder from the “Fight for Food”  

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WOD 4/18/12

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times

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WOD 4/17/13

OHS: 5-5-3-3-1-1-1 Then… “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols, Alt 15 Pull-ups Thanks again to all the judges/volunteers who helped out during the “Fight For Food” Competition!  

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WOD 4/16/13

EMOM 7 Minutes Full Clean Hang Squat Clean Front Squat Then…. 800m Run 15 Hang Cleans 115/85 400m Run 15 Hang Cleans 135/95 200m Run 15 Hang Cleans 155/105 Greta V at The Festivus Games at Crossfit South Philly.¬† Congrats to everyone who competed there, and at CFWC’s Fight for Food this weekend.    

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WOD 04/15/13

Bodyweight Warm-up week 2 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. 3×5 Skin-the-cats as strict as possible If you feel super ninja-like try performing while squeezing a plate between your feet for

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WOD 4/14/13

9am: Yoga 10am: Open Gym 11am: Endurance 1000m row (for time and cal.) Then… 15 min AMRAP 5 Snatch grip DL, 135/95 5 Push Jerk, 135/95 10 V-ups Then….5 min rest 1 mile run Congrats to Emily an Marco for taking home 1st place in the Fight For Food Competition! Thanks for everyone that came

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WOD 4/12/13

500m Row x 3 Then… 12 Minute Partner Diane Ladder 3 Deadlifts, 225/155 3 HSPU 6 Deadlifts 6 HSPU 9 Deadlifts 9 HSPU *Continue this pattern until time runs out. Both Partners must do entire rep scheme (ex. partner 1 does 3 deadlifts and 3 HSPU, partner 2 does 3 HSPU and 3 dead-lifts, ect….

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WOD 4/11/13

Split Jerk 5×3 Then 15 Min Amrap of: Clean and Jerk Cindy ladder (135#/95#) For each round of Cindy perform that rounds number of clean and jerks before starting the next round. example: Round 1 ends with one C&J, Round 2 ends with 2 C&Js etc etc…. A round of Cindy is: 5 Pullups 10

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WOD 4/10/13

7 Min EMOM: Snatch (Full) + 3 OHS, heavy Then… 5 Rounds: 200m Run 21 Wall Balls, 20/14 12 C2B Pull-ups The Fight For Food competition is this Saturday April 13th. We are still looking for a few more judges to help out. If you’re interested, please email admin@crossfitwc.com. ¬†Thursday April 11th will be the

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