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Friday 11.20.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Max Effort Lower Back Squat (1 Attempt Max Reps Back Squat (45,35)) **You may not stop movement WOD “Deck of Cards” Split Class into 2 Teams:. Hearts = HR Push Ups Diamonds = T2B Spades = MB Cleans (20,14) Clubs = Pull Ups **Cards are flipped over […]
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Thursday 11.19.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Dynamic Effort Upper Strength Bench Press (9×3 @ 50% + band tension) 3×3 Wide, 3×3 Normal, 3×3 Narrow WOD “Rowing Helen” 3 Rounds for Time: Row 500m 21 Kettlebell swings (55,35) 12 pull-ups $ Out DB Grip Work 3 x Max time hold end of DB Announcements […]
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Wednesday 11.18.15 WOD
Don’t forget…. Free Handstand Push Up Clinic Saturday 12-2pm Explosive Strength Strength Snatch From Blocks (3×3 @ 65% Below Knee, 3×3 @ 65% Above Knee) Use blocks or foam pads to raise the height of the bar WOD “CrossFit Games Open 13.1” 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# […]
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Tuesday 11.17.15 WOD
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Dynamic Effort Lower Strength Box Squats (10×2 @ 50% + band tension, low box, normal stance) WOD “No Scrubs” 21 Cal Row 21 Thrusters (95,65) 15 Cal Bike 15 Thrusters 9 Cal Row 9 Thrusters 15 […]
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11.16.15 WOD
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs) Max Effort Upper Strength Bench Press (1RM + 1 block) **Use a single yoga block to decrease to eccentric load WOD “C’mon ‘n Ride The Train” In 12min Complete: 3 Rounds 10 Hang […]
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Sunday 11.15.15 WOD
Holiday Amazing Race – Registration Open! Explosive Strength Strength Snatch From Blocks (3×3 @ 65% 1RM snatch from blocks) Use blocks or foam pads to raise the height of the bar 3×3 Below Knee 3×3 Above Knee WOD 1 “CrossFit Games Open 14.1” 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# ***Rest 5min […]
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Saturday 11.14.15 WOD
Holiday Amazing Race – Registration Open! WOD “EOD Team WOD” Teams of 2 65 Front Squats (135,95) 65 KB Swings (70,55) 16 Lateral Partner Over Burpees 65 Hang Power Cleans (135,95) 65 KB Push Press, single arm (70,55) 16 Lateral Partner Over Burpees 65 C2B 65 Box Jumps (30,24) 16 Lateral Partner Over Burpees 65 […]
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Friday 11.13.15 WOD
Holiday Amazing Race – Registration Open! Max Effort Upper Strength Power Snatch (1RM) WOD “Candle in the wind” 10 Dubs (x3) 50 STOH (75,55) 20 Dubs 40 STOH (95,65) 30 Dubs 30 STOH (115,75) 40 Dubs 20 STOH (135,95) 50 Dubs 10 STOH (155,115) $ Out For 10min 1min Max Distance Row 1min Rest
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Thursday 11.12.15 WOD
Holiday Amazing Race – Registration Open! Dynamic Effort Lower Strength Front Squat (6×3 @ 75%) WOD Happy 32nd Birthday Talia! Enjoy 32 Reps of each… 8 Rounds 4 Power Clean + Squat Clean (135,95) 4 “Reps” of: 1 Burpee + 2 T2B **Join Talia at the 4:30 WOD – Ardmore. If you beat her she might let you […]
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Wednesday 11.11.15 WOD
Today we’d like to honor and thank all those who have served our country. If it were not for your selfless acts of courage we would not enjoy the freedom we have today. Your service is appreciated and inspirational to us all. HAPPY VETERANS DAY Explosive Strength WOD “Holbrook” 10 Rounds each for time: 5 […]
