WOD 4/25/18
WOD 4/25/18

Strict Press: 3RM 2 x M.E DB Burn Out Sets (8-12 Reps)   Then…   2 Rounds for Max Reps: 1 Minute Max Double Unders 1 Minute Max OHS, 95/63 1 Min Max Russian Twists, 20/14 1 Min Break 1 Minute Max PVC Lateral Jumps, 20″/16″ 1 Minute Max S2OH, 95/63 1 Minute Max Med

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WOD 4/22/18
WOD 4/22/18

10 am Endurance In any order, complete the following: 1 mile run 1 mile row 50/40 Bike 200 DU 100 Situps 50 Push-ups 50 Pull-ups   Partner Friday

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WOD 4/21/18
WOD 4/21/18

Back Squat: 5-5-5 @ 80%   Then…   AMRAP 13 Minutes of… 9-7-5 Snatch, 95/63 T2B *3 Rope Climbs after each round of 9-7-5     Crossfitters doing weird Crossfit things together

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WOD 4/20/18
WOD 4/20/18

WWPF 0:00 – 12:00  Establish 1 RM Jerk   12:00 – 26:00 12 min AMRAP for Distance 500m Row Relay *Partners rest between Sprints   26:00 – 34:00 8 Min Ladder: 1-2-3-4-5-6-…… Max Strict Pull-ups, Synchronized Max Strict HSPU, Partner holds HS     $80 tickets (ALL 5 Events)  to Win $500 Cash Prize $25

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WOD 4/18/18
WOD 4/18/18

Strict Press: 5 Rep Max (wk 3) 2 x M.E. DB Presses (8-12 rep range)   Then…   12 Min Ladder: 3-6-9-12-15-18-….. Power Clean Box Jump, 24/20   0:00 – 4:00: 95/63 4:00 – 8:00: 135/93 8:00 – 12:00: 185/123    

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WOD 4/15/18
WOD 4/15/18

Enduro (10am)   COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER   10 Min AMRAP 2k Row *Max Pull-ups in remaining time   —2 min rest—   10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings   —–2 min rest—-   10 Min AMRAP 50 Double Unders 30 Lunges 10

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WOD 4/13/18
WOD 4/13/18

WWPF Grip Fest  400m Farmers Carry Relay (100m splits), 70’s / 53’s 50 Synchronized Russian Swings, 70/53 20 Strict Pull-ups (switch every 5 / partner hangs)   400m Farmers Carry Relay 40 Synchronized Russian Swings 15 Strict Pull-ups (Sychronized)   400m Farmers Carry Relay 30 Synchronized Russian Swings 10 Strict Pull-ups (Switch Every 5 /

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WOD 4/11/18
WOD 4/11/18

Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps)   Then…   5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153   –— 2 min break—-   5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35  

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WOD 4/7/18
WOD 4/7/18

 Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight   Multiple stations of bench press, deadlift, and cleans will be set up. Rotate through the stations until the rep scheme is completed.    

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WOD 4/6/18 (4pm/5:30pm classes this evening)
WOD 4/6/18 (4pm/5:30pm classes this evening)

WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb    400m Med Ball Run Relay, 20/14   2 Rounds 45 DU / 45 DU Relay 15 Synchronized OHS, 95/63 4 Alt Rope Climbs   400m Med Ball Run Relay, 20/14   1 Round 90 DU

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WOD 4/4/18
WOD 4/4/18

Strict Press: Find 5 Rep Max then… 2 x M.E. Burn out sets using Dumbells (Goal = 8 -12 reps) *Rest 2 -3 min between sets   Then….   2 Rounds for Max Reps of: 2 Minutes M.E. Push Press, 95/63 REST 1 MINUTE 2 Minutes M.E. Front Squats, 135/93 REST 1 MINUTE 2 Minutes

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3/31/18 Open Gym Only 8-12
3/31/18 Open Gym Only 8-12

Reminder: Today is the Elizabeth Ciunci Butterfly Run.  We will all be at Great Valley High School running in support of member Mike Ciunci.  We will have Open Gym from 8am-12 noon for those not attending the run.   We hope to see you all at the run!   Sign up for the Race HERE Race

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