WOD 8/26/17

“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 53/35 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions (first come first serve in the wod for the GHD’s but I will show you a scaling for that move) 50 Wall

LEARN MORE
WOD 8/25/17
WOD 8/25/17

WWPF 0:00 – 10:00 Establish a max jerk —–1 min break——– 11:00 – 22:00 11 min AMRAP 100 Cal Row *Max Alt Rope Climbs with Remaining Time ——-2 min break——– 24:00 – 34:00 10 Min AMRAP 150 Wall Ball Shots, 20/14 (mix reps anyway. 1 person works at a time) *Max HSPUΒ  (partner holds handstand)

LEARN MORE
WOD 8/24/17
WOD 8/24/17

Front Squat 3-3-3   Then:   15 Min AMRAP   25 Snatch (75/43) 15 Box Jump 20 Snatch (95/63) 15 Box Jumps 15 Snatch (115/83) 15 Box Jumps 10 Snatch (135/93) 15 Box Jumps 5 Snatch (155/103) 15 Box Jumps Max Effort Snatch (165/113)   (Snatch can be Power or Full as needed for each

LEARN MORE
WOD 8/23/17
WOD 8/23/17

Bench Press: 10 rm (increase weight from last week) then, Β 2 x 10 @90%   Then….   For Time: 400m Run 30 OHS, 95/63 15 Target Burpees 400m Run 30 Front Rack Lunges, 115/73 15 Target Burpees 400m Run 30 Shoulder 2 OH, 135/93 15 Target Burpees   Harsh Attack with a new Clean PR,

LEARN MORE
WOD 8/22/17
WOD 8/22/17

15 Minutes to a Heavy Clean Crossfit Games 2017 WOD 9-amended weight 8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight (cleans any way) M 155–165-175-185-205-215-225-235 F 103-113-123-133-143-153-163-173 Debbie, Doug and Paul viewing the eclipse

LEARN MORE
WOD 8/21/17

Back Squat 2-2-2 @ 95-98% Then: 12m AMRAP 12 Wallball 20/14 8 Box Jumps 24/20 12 KBS 70/53 8 Push Ups

LEARN MORE
Endurance WOD 8/20/17

Reminder: No Olympic Lifting class this morning! 9am-12pm- Open Gym 11 am- Endurance 4 Stations, 10 minutes per station Station 1: Run 1 Mile, rest remainder of time Station 2: Row 1 Mile, rest remainder of time Station 3: 300 Double Unders Station 4: 7 Minute Max Cal on Bike, rest remainder of time

LEARN MORE
WOD 8/19/17
WOD 8/19/17

OHS: 3-3-3 (85%)   Then…   AMRAP 16 Minutes 200m Farmers Carry,Β  70/53 (R arm 100m / L arm 100m) 30 Alt Pistols 15 SDHP, 70/53            

LEARN MORE
WOD 8/18/17
WOD 8/18/17

WWPF 0:00 – 10:00 1RM Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + S2OH)   12:00 – 23:00 13 Min AMRAP 10 Synchronized Front Squats, 155/103 20 T2B (Partner Hang from bar. Switch every 5 reps) 30 HSPU (Partner Holds Handstand. Mix Reps anyway)   25:00 – 32:00 7 Min

LEARN MORE
WOD 8/17/17
WOD 8/17/17

Snatch 2-2-2   Then:   7 Rounds of: 10 wall balls 5 Power Snatch 135/93 10 Burpee over Bar   Post Loads and Times to Comments and Zen:  

LEARN MORE
WOD 8/16/17
WOD 8/16/17

Bench Press: 10rm (increase weight from last week) Then 2 X 10 @90%   Then…   For Time: 100 double unders Run 400m 75 Alt Russian Swings, 53/35 Run 300m 50 Pull-ups Run 200m 25 Deadlifts, 255/173 Run 100m   Order your Kb Meals by Wed evening for Sunday drop off      

LEARN MORE
WOD 8/15/17
WOD 8/15/17

EMOM 7 Minutes 1 Clean (full depth) 1 Front Squat 1 Jerk Then… AMRAP 12 Minutes 7 Power Cleans 155/103 5 Jerks 3 Ring Muscle Ups  

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