WOD 12/2/17

Tabata back squats, 95/63 lb. Rest 1 minute Tabata L-sit (on rings) Rest 1 minute Tabata Strict Pull-ups Rest 1 minute Tabata Shoulder Taps Rest 1 minute Tabata Cal (row/Assault Bike option)

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WOD 12/1/17
WOD 12/1/17

WWPF   8 Min AMRAP 7 Synchronized OHS, 115/73 7 Synchronized Burpees over bar   2 Min Rest   8 Min AMRAP 2 Alt Rope Climbs (1 each) 12 Synchronized Wall ball Shots, 20/14   2 Min Rest   8 Min AMRAP 100 DU / 100 DU Relay Max KB Snatches remaining Time, 70/53 *Switch

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WOD 11/30/17
WOD 11/30/17

Clean 15 Min Work up to a Heavy Single   Then:   400 Meter Run 21 Power Cleans (135/93) 9 Box Jumps (24/20)   400 Meter Run 15 Power Cleans 15 Box Jump   400 Meter Run 9 Power Cleans 21 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 11/29/17
WOD 11/29/17

Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3   Then…   For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar   Run 400m 15 Deadlifts 15 Toes 2 Bar   Run 400m 9 deadlifts 21 Toes 2 bar   SIGN UP TODAY!   

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WOD 11/28/17
WOD 11/28/17

15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53  

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WOD 11/27/17

Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters 115/75 4 Front Rack Lunges 5 Box Jumps 24/20

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Endurance 11/26/17
Endurance 11/26/17

9-12 Open Gym 10 am Olympic Lifting 11 am Endurance In any order complete the following: 2000m Row 2 Mile Run 200 Double Unders

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WOD 11/25/17
WOD 11/25/17

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups   Happy birthday to Ron Wilkerson!

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WOD 11/24/17 (6am, 9:30am, Noon, 4pm)
WOD 11/24/17 (6am, 9:30am, Noon, 4pm)

  WWPF    100DU/100DU   50 Synchronized Wall Balls Shots, 20/14   75DU/75DU   50 C2B Pullups (Partner hangs)   50DU/50DU   50 Planking Burpees   25DU/25DU   50 Ground 2 OH, 135/93 (Mix Reps Anyway)        

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WOD 11/23/17
WOD 11/23/17

HAPPY AMRAPS-GIVING   8am and 10am classes only today   Appetizer: 15 Min Back Squat work up to Heavy Double.   Main Course: AMRAP 10 Min 4 Turkey Getups (35#Toms/25#Hens) 6 Hang Squat Clean (95#/63#) 8 Toes To Bar   1 Min Rest:   2nd Serving: AMRAP 8 Min 10 Push Press (95#Toms/63#Hens) 10 Pullups

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WOD 11/22/17
WOD 11/22/17

Bench Press: 3-3-3 Strict Weighted Pull-ups: 3-3-3   Then…   13 Min AMRAP 7 Deadlifts, 255/173 10 Box Jumps, 24/20 13 Ring Dips    

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WOD 11/21/17
WOD 11/21/17

15 Minutes to a Heavy Power Clean Then…. Chipper AMRAP 18 Minutes 40 Cal Row 30 Burpees 20 Power Cleans 115/83 10 Bar Muscle Ups  

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