WOD 10/30/12

The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round

WOD 10/29/12

15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other. 1/2 – ROM pulling with one arm half way Uneven – wherre one hand is on ring

WOD 10/28/12

10am: Olympic Lifting Class 11am: Endurance 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 20 Lateral Burpee Over the Box Jumps 20″ 30 Jumping Squats 45# Stayed tuned to Facebook and our website for any cancellations

WOD 10/27/12

OHS:15 minutes to establish a 1RM Then… “DT” 5 Rounds 12 Deadlifts, 155/105 9 HPC, 155/105 6 Push Jerks, 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan

WOD 10/26/12

Partner Barbara 10 Rounds: 20 pullups 30 Pushups 40 Situps 50 Air Squats *Partner A will start Round 1 of the workout . Partner B cannot start until partner A is finished the first 20 pull-ups. Partner B may not start the next movement until partner A is finished the required rep scheme for that

WOD 10/25/12

Squat Clean 1-1-1-1-1 Then Power Elizabeth 21-15-9 Power Clean 135/95 Ring Dips 7:30 Strength Class Front Squat 3×5 Hang Clean 3×3 Post loads and times to comments:

WOD 10/24/12

Snatch: 20 minutes to establish a 1RM max (anyway) Then… 12 Min AMRAP 5 HSPU 10 Pistols, alt leg 15 KB Swings, 53/35   REMINDER: Our Halloween party is this Friday from 6pm-10pm. Dress up and bring your best chili!        

WOD 10/23/12

Back Squat 3-3-3 Then…. Cash in: 200m Run with Bar 135/95 3 Rounds 15 Thrusters 135/95 7 Toe Though Ring Muscle Ups 10 Back Squats Cash Out: 200m Run with Bar   T Mobile got her first pullup!!!    

WOD 10/22/12

For 10 min find a 1Rep Max Push Jerk. Then: 3 Rounds for time 10 reps Push Press (65% of 1RM Push Press / Jerk) 10 Over-box jumps (Jump completely over the box or scale to touching the top of box as you jump) 20″/ 16″ Post time and loads to comments BTW take the

917 Old Fern Hill Rd West Chester PA 19380