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

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18

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WOD 12/5/18
WOD 12/5/18

Bench Press: 3 x 3 Weighted Strict Pull-ups (3 sec pause): 3 x 3   Then…     Complete the following in any order….. 5 min AMRAP 100 DU Max Rope Climbs in remaining time   —–2 min break——   5 min AMRAP 100 DU Max Wall Balls in Remaning Time, 20/14   —-2 min

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WOD 11/30/18
WOD 11/30/18

WWPF – 35 min AMRAP   60 Cal Assault Bike 50 Wt Push-ups, 45/25 (Switch every 5) 40 Alt Hang Squat Clean, 95/63   50 Cal Assualt bike 40 Strict Pull-ups (Partner Hangs) 30 Alt Hang Squat Cleans, 135/83   40 Cal Assualt Bike 30 Strict HSPU (Synchronized) 20 Alt Hang Squat Cleans, 155/103   30

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WOD 11/28/18
WOD 11/28/18

Bench Press: 3 x 3 (85-90%) Strict Pull-up (3 sec pause): 3 x 5 (add weight if you have 5 strict w/3 sec pause)   Then…   2 Rounds For Time 30 Single Arm DB Hang Cleans, 50/35 15 Target Burpees 30 Single Arm DB Hang Snatch, 50/35 15 Target Burpees 30 Single Arm OH DB Lunges,

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WOD 11/23/18 (6am/9:30am/Noon/4pm)
WOD 11/23/18 (6am/9:30am/Noon/4pm)

WWPF 0:00-13:00 Establish  2RM Front Squat   15:00 – Finish “Partner Jackie” 1000m Row 50 Thrusters, 45 30 pull-ups * partner may start rowing after partner 1 completes 1000m row   3 min rest after partner 2 completes 30th Pull-up   1 round for Time: 30 synchronized OHS, 95/63 20 synchronized strict pull-ups 10 Synchronized

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WOD 11/21/18
WOD 11/21/18

Bench Press: 3 x 5 (80%) Strict Pull-up (3 sec pause): 3 x m.e.   then…..   Complete in any order 55 Deadlifts, 225/153 55 cal Row 55 shoulder 2 OH, 50’s/ 35’s 55 Toes 2 bar   Pre-order till Sat 11/24.  

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

9am: Oly with Amie 10am: Endurance with Brian 11am: Yoga with Brantlee   ENDURANCE  WOD AMRAP 35 Minutes 10 Pull-ups 15 Burpees 20 OH Plate lunges 25 DU * 1 mile run or Row or Bike (55/45cal) @ 10 min and 25 min Mark. * Workout complete after 2nd Mile            

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WOD 11/17/18
WOD 11/17/18

EMOM 10 min 3 OHS 30 DU   then…   Death By…. (complete 1 rep of each min 1, 2 reps of each min 2, 3 reps of each min 3…and so on) Power Snatch, 95/63 Box Jump, 24/20  

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WOD 11/16/18
WOD 11/16/18

WWPF 0:00 – 12:00 Row 2k – Partner Hangs (switch when partner drops from bar)   14:00 – 20:00 6 Min AMRAP Max Reps Ground 2 OH (switch as often as needed) Choose Weight: 95/53 , 115/73, 135/93, 185/133   22:00 – 35:00 AMRAP 13 minutes 10-1 Synchronized Thrusters, 95/63 Synchronized Burpees over bar *MaxMU

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WOD 11/14/18
WOD 11/14/18

Bench Press:  3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top)   Then…   3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds     Look for our Evite for our annual Holiday Party and RSVP Friday December

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