WOD 1/22/20
WOD 1/22/20

Close Grip Bench Press: 3×6 Weighted Strict Pull-ups: 3×3   Then   “Grace” 30 C&J, 135/93   Then….   MidLine Mania Cash Out: 3 min plank 2 min handstand hold 1 min L-sit  

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WOD 1/21/20
WOD 1/21/20

39 of the best minutes of your lives-Running clock, no break in between AMRAP 13 Minutes-What I like 5 Snatches 135/93 5 Bar Muscle Ups AMRAP 13 Minutes-What I hate 10 Cal Bike 15 KB Swings 70/53 20 Wall Balls AMRAP 13 Minutes- What I love 39 Burpees 39 Pullups Ain’t nothin’ but a peanut!

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WOD 1/15/20
WOD 1/15/20

Close Grip Bench Press: 3 x 8 (increase weight from last week) Weighted Strict Pull-ups: 3 x 3   Then… For Time 50′ OH Walking Lunge, 50/35 21 Toes 2 Bar 21 Box Jumps, 24/20 50′ OH Walking Lunge 18 T2B 18 Box Jumps 50′ OH Walking Lunge 15 T2B 15 Box Jumps 50′ OH

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WOD 1/8/20
WOD 1/8/20

Close Grip Bench Press: 3 x 8 Weighted Strict Pull-up: 3 x 5   Then….   For Time  30 Box Jumps, 24/20 60 Wall Balls, 20/14 90 DU 100om Row 90 DU 60 Thrusters, 45/33 30 Box Jumps, 24/20     Don’t forget to order your P3!  

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WOD 1/3/20
WOD 1/3/20

WWPF   60 Cal Row  42 Front Squats, 135/83 50 Synchronized Hurdle Jumps, 24/20 12 At Rope Climbs   60 Cal Bike  30 Front Squats, 155/103 50 Planking Burpees 8 Alt Rope Climbs   60 Cal Ski  18 Front Squats, 185/123 50 Synchronized KB Swings, 53/35 4 Alt Rope Climbs       Did you

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WOD 12/28/19
WOD 12/28/19

Bench Press: 3 x 5 @ 75-80%   Then…   4 Rounds 1 min max cal bike 1 min max box step-ups, 50/35 1 min max HR Push-ups 1 min max Sandbag ground 2 shoulder, 100/75 1 min rest  

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WOD 12/27/19
WOD 12/27/19

WWPF 50 Synchronized Wall Ball Shots, 20/14 50/50 DU Relay 40 Cleans (mix anyway), 135/83   40 Synchronized Wall Ball Shots 50/50 DU Relay 30 Cleans (mix anyway), 155/93   30 Synchronized Wall Ball Shots 50/50 DU Relay 20 Cleans (mix anyway), 185/123   20 Synchronized Wall Ball Shots 50/50 DU Relay 10 Cleans (mix

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WOD 12/20/19
WOD 12/20/19

WWPF  13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50)   13 min AMRAP *2000m/1600m Row (switch EMOM) *with remaining time, max Burpee Box Jump    13 Min AMRAP 100/85 Cal Bike (switch EMOM) *with remaining time, max alt sandbag G2S, 100/75  

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WOD 12/18/19
WOD 12/18/19

Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35 *Complete 50 DU after each round   Meal Prep Made Easy        

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WOD 12/13/19 – No 5:30pm Today Due to Holiday Party
WOD 12/13/19 – No 5:30pm Today Due to Holiday Party

WWPF  300 Double Unders (switch every 50) 50 Partner Alt Med Ball Sit-ups, 20/14 80 OH DB Lunges, 50/35 (partner hangs/switch when partner drops)   200 Double Unders (Switch every 50) 50 Partner Alt Russian Twists, 20/14, switch every 5 60 Sandbag Box step overs, 100/75 (partner holds Front Plank/switch when partner drops)   100

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WOD 12/11/19
WOD 12/11/19

Bench Press 15 min to work up to a heavy single   Then….   For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2 Bar 21 Hang Squat Cleans, 155/93 12 Ring Muscle -ups 3 Legless rope climbs   Have you RSVP’d If not, please do so ASAP        

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