WOD 12/1/14

Strength:  Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35 5L/5R 5 Wall Climbs

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WOD 11/30/14

10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute Rest Round 2: 800m Run, max pushups with remaining time 3 Minute Rest Round 3: 800m Run, max sit ups 3 Minute Rest Round 4: 800m Run, max air squats

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WOD 11/29/30

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and times to comments and Zen:

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WOD 11/28/14

7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM) Then… Conditioning “Wacky Wiser Partner Friday” 42 Shoulder to OH, 135/93 50 Alt Box Jumps, 24/20 30 Shoulder to OH, 165/113 50 Toes To Bar 18 Shoulder to OH, 185/133

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WOD 11/27/14

HAPPY  THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7 Wall Balls 7 Pullups 7 Med Ball Cleans (20# Toms / 15# Hens) Squats-Giving Dessert 75 Airsquats (or 2 min max effort). *There is no break between dinner and dessert

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WOD 11/26/14

Skill WOD 10 Minutes of Handstand Walk practice Then… Complete the 12 Minute ascending ladder for time: Double Unders (5-10-15-20-25-30-35…..) Power Cleans, 135/93 (1-2-3-4-5-6-7…….) Then… Tabata front planks: 8 rounds *increase weight from last week by 5-10lb CLASS SCHEDULE  Thursday November 27: 8am , 9am, 10am classes Friday November 28th: 7:30am, 9:30am, 12noon, 4pm classes

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WOD 11/25/14

EMOM 7 1 Snatch 1 Hang Snatch 2 OHS Then….. AMRAP 3 Minutes 1 Snatch 195/133 (any way) 10 Pistols 15 Pushups 1 Rope Climb 18′ 2 Minute Rest AMRAP 5 Minutes 1 Snatch 195/133 (any way) 10 Pistols 15 Pushups 1 Rope Climb Rest 2 Minutes AMRAP 7 Minutes 1 Snatch 195/133 (any way)

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WOD 11/24/14

Front Squat: 3 x 5  (wk 2) If you got all your sets & reps add weight. 3 sec pause on 1st 3rd and 5th reps. Then: 3 rounds for time 15 deadlifts 225/155 200m KB farmer’s carry 70/53 (switch arms each 100m) 7 Strict Toes 2 Bar SQUAT!

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WOD 11/23/14

10am: Olympic Lifting 11am: Endurance For Time: Cash In: 800m run 4 Rounds 20 Sumo Deadlift Highpulls, 70/53 20 Pullups 20 Situps 20 Burpees 200m Run, 70/53 Cash Out: 1 mile run Happy Birthday Tom O’Neill!

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WOD 11/22/14

EMOM 7 Minutes 1 Clean + 1 Hang Clean + 1 Jerk Then… Saturday Death By… Thruster, 95/63 Lateral Jump over bar   COMEDY NIGHT AT THE FLASH Our 12nooner, Chris Coccia will be performing stand-up next Friday November 28th 102 Sycamore Alley Kennett Square, PA Kennettflash.org  

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WOD 11/21/14

TEST: 1 RM Max Press (15 minutes) Then… “Wacky Wiser Partner Friday” – AMRAP 20 Min 2000m Row  / 150 Wall Ball Shots, 20/14 (10ft) 1500m Row / 100 Toes 2 bar 1000m Row / 75  Pistols  7:30am All Star Member, Nancy Salamon is having an Open House this weekend for her Clay Born Pottery

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WOD 11/20/14

OverHead Squat 3-3-3 Then 10-9-8-7-6-5-4-3-2-1 Reps of: Over Head Sqaut 95/65 Box Jump 30/24 Ring Pushup Post your awesomeness to comments and Zen:  

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