WOD 4/19/19
WOD 4/19/19

WWPF   42 Ground 2 OH, 155/93 30 Planking Burpees (partner holds plank/mix anyway) 18 Strict Pull-ups (partner hangs from bar/ mix anyway)   30 Ground 2 OH, 185/123 30 Alt Target Burpees 18 Alt Strict Pull-ups   18 Ground 2 OH, 215/143 30 Synchronized Burpees Over Bar 18 Synchronized Strict Pull-ups   Time is

LEARN MORE
WOD 4/17/19
WOD 4/17/19

Bench Press: Test 1RM   Then…      Strict Diane 21-15-9 Deadlift, 225/153 Strict HSPU Then… CASH OUT: 50 Box Jumps, 24/20     Sign Up HERE

LEARN MORE
WOD 4/12/19
WOD 4/12/19

WWPF  FOR TIME: 60 Front Rack Lunge, 95/63 (Mix Anyway) 50 Toes 2 Bar (Partner hangs) 40 Weighted Push-ups, 45/25 (Mix Anyway)   Run 400m / Run 400m RELAY   50 Front Rack Lunges, 115/73 40 Toes 2 Bar (Switch Every 5/Partner Hangs) 30 Weighted Push-ups (Mix Anyway)   Run 400m / Run 400m RELAY

LEARN MORE
WOD 4/10/19
WOD 4/10/19

Bench Press: 3Rm 2×3 @90%   then   3 rounds 9 burpees bar facing 7 box Jumps, 24/20 5 Deadlifts, 275/193 *Rest 3 min and repeat

LEARN MORE
WOD 4/10/19
WOD 4/10/19

Bench Press: 3RM then.. 2 x 3 @ 90%   Then…   3 Rounds 9 Burpees (bar facing) 7 Box Jumps, 24/20 5 Deadlifts, 275/203   Rest 3 Minutes and Repeat      Don’t forget to order by Thursday at midnight

LEARN MORE
WOD 4/3/19
WOD 4/3/19

Bench Press: 3RM 2 x 3 @ 90%   Then…   500m Row 21 Box Jumps, 24/20 12 Deadlifts, 255/173   400m Run 21 Box Jumps 12 Deadlifts   30/20 Cal Bike 21 Box Jumps 12 Deadlifts   *Mix Row, Run, and Bike in anyorder                

LEARN MORE
WOD 3/30/19
WOD 3/30/19

Bench Press 3×5  and Bicep Curl 3×15 per arm Then…… AMRAP 15 Minutes 200m Run 20 Double Unders 15 Wall Balls 10 Ring Dips

LEARN MORE
WOD 3/29/19
WOD 3/29/19

10 Minutes to work up to a heavy clean   Then… WWPF – For Time 200m med ball run Relay, 20/14 42 Power Cleans, 135/93 (partrner holds front rack) 42 Strict Pull-ups (partner hangs) 200m Med Ball Run Relay, 20/14 30 Power Cleans, 165/123 30 Strict Pull-ups (switch every 5/partner hangs) 200m Med Ball Run

LEARN MORE
WOD 3/27/19

Bench Press: 6RM 2 x 6@90%   Then…   For Time: 21 Deadlifts, 225/153 15 Box Jump, 24/20 9 Burpee (bar facing)   15 Deadlifts 15 Box Jumps 9 Burpees (bar facing)   9 Deadlifts 15 Box Jumps 9 Burpees (bar facing)     Recruit your teams of 3 and SIGN UP!   

LEARN MORE
WOD 3/23/19
WOD 3/23/19

WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Scaled

LEARN MORE
WOD 3/22/19
WOD 3/22/19

WWPF  500m Row x 3   Then….   For Time 42-30-18 Power Clean, 135/93 (1 person works @time/mix anyway) Synchronized hurdle Jumps, 24/20 Med Ball Sit-up Throws over box, 24/20 Come Check out the Final Friday Night Lights with a Parents VS Kids Showdown

LEARN MORE
WOD 3/20/19
WOD 3/20/19

Bench Press: 6Rm 2 x 6 @90%   Then…   Mid-Line Mania: For Time   25 Russian Twists, 20/14 15 Deadlifts, 185/123 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 225/153 25 Toes Through Rings   25 Russian Twists 15 Deadlifts, 275/183 25 Toes Through Rings     We encourage everyone to support

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