WOD 10/3/15

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups   Post Reps for Each Round to Comments and ZEN:

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WOD 10/1/15

Front Squats 2-2-2 Then: 7 Rounds Of: 10 Wall Balls 10 Pullups 10 Box Jumps Post Loads and Times to ZEN:

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WOD 9/24/15

Over Head Squat 2-2-2 Then Nancy 5 Rounds 400 meter run 15 Over Head Squats 95/65 Post Loads and times to comments and Zen:

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WOD 9/17/15

Front Squats 5-5-5 Then Lizzie 12, 9, 6, 3 reps of: Power Cleans 185/125 Ring Dips Post times to comments and ZEN:

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WOD 9/10/15

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and ZEN:

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WOD 9/5/15

Labor Day Weekend Memorial WOD. “Hotshots 19“ Six rounds for time of: 30 Squats 19  Power cleans 135/95 7 Strict Pull-ups 400 Meter Run Normal Class Times 8am 9am and Open Gym at 10am. There will be a 60 Minute time cap for each class. We will Start each session at 8:15, 9:15 and 10:15.

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WOD 9/3/15

Over Head Squat 2-2-2 Then: 12 min AMRAP of 7 Squat Cleans 155/105 15 Kettle Bell Swings (70/53) 30 Double Unders Post Loads and Rounds completed to ZEN and Comments:

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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 8/23/15

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 8/20/15

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:

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