WOD 3/29/17

  Lynne   5 Rounds   Max Bench Press, body wt   Max Pullups   *Rest 2-3 after each round                

LEARN MORE
WOD 3/28/17
WOD 3/28/17

1000M Row or Run   Then: 5 Rounds of: 10 Power Cleans 135/93 10 Bar Bell Step ups 24/20 and 135/93   Then: 1000M Row or Run   Post Times to Comments and Zen:  

LEARN MORE
WOD 3/27/17
WOD 3/27/17

  2 rep max Back Squat then complete 2 sets of 2 at 90% Then:   21-18-15-12-9-6-3 reps of   Alternating 1 arm KB swings 53/35 Toes to Ring  

LEARN MORE
WOD 3/26/17

9am open gym 10am Oly Class 11am Endurance   30 min Partner Enduro   Partner A: 400m Run   Partner B: AMRAP 4 Strict Pullups 6 Box Step Ups w/ plate 8 Ring Dips 10 Burpees   *Partners will switch after each run     What you may have felt like after 17.5  

LEARN MORE
WOD 3/25/17

Open WOD 17.5     10 rounds for time of: 9 Thrusters (95#/65#) 35 Double Unders   Scaled: 65#/45# and 35 Singles Teens (age 14-15): 65#/45# and 35 Double Unders Teens Scaled (age 14-15): 45#/35# and 35 Singles Masters 55+: 65#/45# and 35 Double Unders Masters 55+ Scaled: 45#/35# and 35 Singles   Post Score

LEARN MORE
WOD 3/24/17

WWPF   42 Hang Power Clean, 135/93   30 Pullups, (partner hangs from bar)   18 Strict HSPU (partner holds handstand)   30 Hang Power Cleans, 165/113   30 Pullups   18 Strict HSPU   18 Hang Power Cleans, 185/133   30 Pullups   18 Strict HSPU   17.5  = Thrusters/DU    

LEARN MORE
WOD 3/23/17
WOD 3/23/17

DeadLift 2-2-2   Then   7 Rounds of: 10 Deadlift (185/133) 10 Med Ball Cleans 10 Hand Release Pushups   Post loads and times to ZEN and Comments:  

LEARN MORE
WOD 3/22/17
WOD 3/22/17

Body WT Bench Press: 3 x Max Effort   Strict Chin ups: 3 x Max Effort   Then…   Tabata Fight Gone Bad 8 Rounds of 20 sec on, 10 sec off for each exercise   Row For Cal   Push Press, 75/53   Box Jump, 20″   Wall Ball Shots, 20/14      

LEARN MORE
WOD 3/21/17
WOD 3/21/17

Hang Snatch 2-2-2 Then…. AMRAP 15 Minutes 10 DB Snatch 50/35 5 Ring Muscle Up 200m Run 6am Delco Extravaganza

LEARN MORE
WOD 3/20/17

Find a 2 rep max Back Squat then complete 2 more sets of 2 reps at 90 % Then: 12 min AMRAP  1 rope climb 15′ 10 medball slams 20/14 10 medball jump squats Increase 1 rope climb each round.

LEARN MORE
WOD 3/19/17 – NO OLY CLASS

9am – 11am OPEN GYM   11am Enduro   30 MIN AMRAP:   40 DU   20 Situps   10 Burpee Pullups   5 Thrusters, 135/93   *1 min plank at minutes 6, 12, 18, 24 *Must row 1k during wod   Our next New You Challenge is starting April 2nd! 

LEARN MORE
WOD 3/18/17

17.4 AMRAP 13 min: 55 deadlifts 225/155 55 wall-ball 20/14lbs. 10/9ft targets 55 cal row 55 handstand push-ups  

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