WOD 9/1/15

Power Clean 3-3-3 Then…… Open WOD 14.4 AMRAP 14 Minutes 60 Calorie Row 50 Toes to bar 40 Wall Balls 10′ 30 Power Cleans 135/93 20 Ring Muscle Ups Team Jane and the Giuntas  

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WOD 8/31/15

Congratulations to all those who competed this weekend! We’re so proud of you all! Work up to 8 rep max Back Squat, then 2 sets of 8 @90% of your new 8 rep max. Then: 200m Med Ball Run 20/14 12 Deficit Strict HSPU (use 45/35lb plate) 200m Med Ball Run 10  Deficit Strict HSPU 200m Med

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WOD 8/30/15

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance 500m Run 50 Double Unders 400m Run 40 Burpees 300m Run 30 OHS 75/45 200m Run 20 Box Step Ups 75/45 100m Run 10 Strict Pullups 200m Run 20 Box Step Ups 75/45 300m Run 30 OHS 75/45 400m Run 40 Burpees 500m Run

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WOD 8/29/15

1 RM Weighted Pullup , or 3×5 Strict pullups with lightest band possible Then….. Tabata Saturday-8 Rounds, 20 seconds of work followed by 10 seconds of rest Prowler Push 95lbs Burpees OH Walking Lunge 45/25 Med Ball Run 20lbs KB Shoulder to OH 53/35 (2 kettlebells)     Happy birthday to Jen G, aka, Front

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WOD 8/28/15

“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete AMRAP of Strict HSPU with remaining time –2 min break— 20:00 – 28:00 8 min ladder (1-2-3-4-5…) 100m Sprint Rope Climb Remember Kelly Nard-Dog? Well, it’s her HAPPY BIRTHDAY!  

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WOD 8/27/15

Front Squat 2-2-2 Then: 15 Min Ladder 3 Power Snatch (135/93) 3 Wall Balls (20/15 6 Power Snatch 6 Wall Balls 9 Power Snatch 9 Wall Balls 12 Power Snatch 12 Wall Balls 15 Power Snatch 15 Wall Balls 18 Power Snatch 18 Wall Balls Etc….. Post Loads and Reps Completed to comments and ZEN:

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WOD 8/26/15

1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle Bell Swings 2Pood/1.5Pood 10 Ring Muscle Ups Post Loads and Rounds Completed to Comments and ZEN:

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WOD 8/25/15

Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk 225#/155# Max Effort *Compare to your score on 8/14/14 Post Loads

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WOD 8/24/15

We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill Cliff to the first 3 people (besides those in the picture) who can quess correctly what’s on Nancy’s arm band 🙂 Post answers to our Facebook page. 10 rep max

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WOD 8/23/15

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:

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WOD 8/22/15

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

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WOD 8/21/15

“WWPF” – Running Clock 0:00 – 8:00 Establish a 3 RM deadlift (1 bar) 8:00 – 12:00 (4 min AMRAP) Rope climbs, Alt —1 min break— 13:00 – 20:00 7 Min ladder Kb Snatch, 53/35 (2-4-6-8-10-12…) Hurdle Jumps, 30/24 (2-4-6-8-10-12…) *Both Partners do ALL reps —1 min Break— 21:00 – 28:00 Max Distance Waiters walk,

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