WOD 3/26/15

Push Press 3-3-3 Then: 10-9-8-7…..1 Reps of PushPress (95/65) Ring Dips Box Jumps (24/20) Post Loads to Comments and Zen

LEARN MORE
WOD 3/25/15

Snatch Grip RDL: 3 x 5 Strict HSPU: 3 x M.E. Then… AMRAP 8 Minutes: 9 C2B Pullups 12 Pistols, alt 30 Double Unders   Spicy Warm-up

LEARN MORE
WOD 3/24/15

Clean and Jerk 2-2-2 (Not touch and go) Then…. 60 Cal Row 50 Air Squats 40 Burpees over Box 24/20 30 KB Snatches 70/53 20 Power Cleans 155/103 10 Bar Muscle Ups   Happy belated birthday to Tina D!  

LEARN MORE
WOD 3/22/15

10 am- Olympic Lifting 11 am- Endurance 5 Rounds 400m Run 40 double unders 15 Burpee box jumps 2 Minute rest between rounds

LEARN MORE
WOD 3/21/15

15.4 8-minute AMRAP: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., following same pattern Scale: 8 Min AMRAP 10 Push Press, 95/65 10 Cleans, 115/75 Super Doug and Jane at the 6am rocking

LEARN MORE
WOD 3/20/15

Test: 1RM Bench Press Test: 1RM Pullup Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 Power Snatch,  95/63 Toes 2 Bar *Partners can work at the same time, just not on the same movement. 15.4 Friday 6pm Saturday: 8am ,9am, 10am  

LEARN MORE
WOD 3/19/15

TEST: 1 RM Front Squat Then: 4 Rounds 30 Double Unders 15 MedBall Cleans (20/15) 10 Dead Lifts 255/175 Post Loads and Times to Comments and Zen:

LEARN MORE
WOD 3/18/15

Clean Grip RDL: 3 x 5 Then… 10 minutes of Handstand walk practice Then…. 10-9-8-7-6-5-4-3-2-1 Thruster, 105/63 C2B Pullups Kim and Jenny showing off their St. Paddy’s Day Green #thenorthface#greentights

LEARN MORE
WOD 3/17/15

EMOM 7 1 Power Clean 1 Clean 1 Jerk * To be done as a touch and go complex* Then….. 3 Rounds 10 Power Cleans 165/115 10 Shoulder to Overhead 400m Run   Happy birthday to Tyler the Terminator!!

LEARN MORE
WOD 3/16/15

TEST: 1 RM Back Squat Then… 5 Rounds 15 Kb Swings, 70/53 15 Burpees Congrats to Jim Coonan who got his 1st Muscle up during 15.3

LEARN MORE
WOD 3/15/15

10 am- Olympic Lifting Class/Open Gym 11 am- Endurance 1 Mile Run 50 Pullups 50 Box Jumps 24/20 50 Sit Ups 800m Run 25 Pullups 25 Box Jumps 25 Sit Ups 400m Run 12 Pullups 12 Box Jumps 12 Sit Ups  

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