WOD 9/17/18
WOD 9/17/18

Re-Test 1 Rep Max Back Squat   Then:   With a 15 min clock 5 Rounds of : 2min AMRAP’s 7 Burpees 2 x 10m shuttle run Max Burpees in remaining time of the 2 min Rest 1 min   See our facebook post for ore info!

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WOD 9/10/18
WOD 9/10/18

Let’s TEST the 1 Rep Max Back Squat! Then… 12 min EMOM (alternating movements) 1st min Russian Double Dumbell Swings (50’s/35’s) 2nd min Hollow Body Rocks Try to work 30-45 secs of each min

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9/8/18 Fitness W/ Foose
9/8/18 Fitness W/ Foose

Establish 1 Rep Max Overhead Squat   Then:   20 Minute EMOM: 1 snatch grip deadlift + 1 hang squat snatch + 1 overhead squat (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN      

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WOD 8/27/18
WOD 8/27/18

Back Squat: 2RM 2 x 2 @90-95%   THEN….   For Time 15 Clean n Jerks 135/83 10 Clean n Jerks 155/113 5 Clean n Jerks 185/123   It’s important to understand not all our foods fit into just one macro nutrient group. Be careful about labels that promote trends like “low-fat” or that emphasize

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WOD 8/13/18
WOD 8/13/18

Back Squat 4RM then 2×4 @90%+ Then… 8 min Ladder DB Power Cleans  2-4-6-8-10 etc… (50/35) Two Push-up Burpee 1-2-3-4-5 etc…

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WOD 8/6/18
WOD 8/6/18

Back squat 4 rm then 2×4@85-90% Then 12 min EMOM 1st min Rope Climbs ME 2nd min Heavy Single Arm KB Swing ME Progressions aren’t just for movement, we can practice them in our nutrition habits too!  

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WOD 7/30/18
WOD 7/30/18

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps THEN… 15 – 12 – 9 Sumo Deadlift High-pull 135/95 Chest to bar Pull-ups Good Luck to Evan Haines as he makes his way to Madison this week for The CrossFit Games!

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WOD 7/23/18
WOD 7/23/18

Find Your 6 Rep Max Back Squat complete 2 sets of 6 reps @ 80-85% THEN… 14- 12 – 10 – 8 – 6 – 4 -2 Pistols (scale today with cossack squats) 20 m Handstand Walk (scale with bear crawl) Thanks for the great turnout and love for our “Hutch WOD”

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WOD 7/16/18
WOD 7/16/18

Back squat 8RM then 2×8 @85-90% Then… 7-7-7 Thrusters 95/63 Pull-ups 2 min rest 5-5-5 Thrusters Pull-ups 1 min rest 3-3-3 Thrusters Pull-ups  

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WOD 7/9/18
WOD 7/9/18

8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min 3o sec of Strict Hand Stand Push-ups 3rd min 30 sec of Jump Split Squats Count your total reps for a score.

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WOD 7/2/18
WOD 7/2/18

10 Rep Max Back Squat Then 2 sets of 10 at 80% 12 min EMOM 1st mintue 1 legless Rope Climbs (pick a version that keeps you working 30-45 sec) 2nd minute 25′ KB Walking Lunge 53’s/ 35’s

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