WOD 9/1/13

10 am- Open Gym 11am- Endurance For 10 Minutes Run 100m Jog 100m Then…… AMRAP 20 Minutes 300m Run 100m Walking Lunges 20 Ring Pushups Enjoy your holiday weekend!! We will be open on Labor Day with WODS at 8am, 10am and 12 noon.  We will close at 1pm  

WOD 8/31/13

8am- Beginners 9am- Regular Class 10 am- Olympic Lifting with Ryan Decked by Cards Coach will draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete. Card values = reps (face cards = 10). Suits tell which


7 Min EMOM: Power Clean + Hang Squat Clean + Front Squat (3 sec pause in the bottom), Heavy Then…W/Partner: 15 minute Partner Ladder: 1 Rope Climb 3 Power Clean, 135/95 1 Rope Climb 6 Power Cleans 1 Rope Climb 9 Power Cleans Ect….. *Both partners must complete the rep scheme before moving on. Happy

WOD 8/29/13

Push Press 5-5-5 10,9,8,7,6,…..1 reps Kettle Bell Swing (2pood/1.5 pood) Ring Dips Box Jumps 7:30 Strength Class Post Loads and TIme to Comments Get Your Press Up    

WOD 8/28/13

7 Min EMOM: 2 Full Snatches + 1 OHS Then… “ISABEL” W/ Twist 30 Snatches (ANYWAY), 135/95 * On the top of every even min, complete 20 mountain climbers * On the top of every odd min, complete 20 lateral jumps over the bar   Lot of new members joining the community. Chris is one

WOD 8/27/13

EMOM 7 Min 2 Power Cleans (80% 1 RM C and J) 1 Jerk (3 second pause in split position) Then….. Grace with a Twist 30 Clean and Jerk 135/95 BUUUUUTTTT……… EMOM 20 Double Unders Happy birthday to our little early bird, Kelly N!!

WOD 8/26/13

Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round Each Round should be max effort! You should be so tired that you should not be able to

WOD 8/25/13

9am: Yoga 10am:  Olympic Lifting Snatch: 6 x 2 @80% Snatch Grip Push Press: Test Triple 11am: Endurance 5 Rounds 400m Run 20 Hand Release Pushups 400m Run 20 Toes to Bar Bob Fudala and his men were hard at work Saturday re-designing our monkey bar rig. Those thick bars that everyone hated are now

WOD 8/24/13

61_07_Asst_Seq_for_Snatch AMRAP for 20 min the following Snatch assistance sequence: 1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance 1 Sots Press Run 600m Ladies increase weight in 5lbs increments each round / Gents 10lbs.

WOD 8/23/13

Push Press: 3-3-3 Then… W/Partner Complete the Following: Cash In: 100Ft Push Press + OH Walking Lunges (R/L),  53/35 (2 KB) 100 Pull-ups (while partner holds from bar) 75 Alt Box Jumps, 24/20 50 Planking Burpees (1 partner holds plank, while other jumps over) 25 Ground to OH, 135/95 (while partner holds rack position) Cash

WOD 8/22/13

DeadLift 3-3-3 Then: 30 Double Unders 20 DeadLift 225/155 5 Hand Stand Pushups 30 Double Unders 15 DeadLift 225/155 10 Hand Stand Pushups 30 Double Unders 10 DeadLift 225/155 15 Hand Stand Pushups 30 Double Unders 5 DeadLift 225/155 20 Hand Stand Pushups 30 Double Unders 7:30 Strength Class Post Loads and Times to comments:

WOD 8/21/13

5 Min EMOM: 3 Hang Snatches (full), Heavy Then… For Time: 30-20-10 Wall Ball, 20/14 (12’/10′) KB Snatch, 70/53      

917 Old Fern Hill Rd West Chester PA 19380