WOD 1/25/19
WOD 1/25/19

0:00 – 12:00 12 Min EOMOM 1st Min (partner 1) Bear Complex, heavy 2nd Min (Partner 2) 2 Rope Climbs or 1 Legless   2 min break   14:00 – 24:00  For Time: 10 Min Cap 60 DB Clean & Jerks, switch as needed, 50’s/35’s 60 Cal bike or rower *working at the same time.

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WOD 1/24/19
WOD 1/24/19

Back Squat   5×2   Then:   4 rounds of: 15 Med Ball Cleans (20/15) 20 Pushups 25 Box Jumps (24/20)   Post Loads and Times to ZEN and Comments:  

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WOD 1/23/19
WOD 1/23/19

RDL: 3 x 5 L-Sit: 3 x M.E *try different variations (hang, parallettes, rings)   THEN…   3 Rounds 21 Wall Ball Shots, 20/14 30 Double Unders 15 Russian Twists, 20/14 20 Double Unders 9 Strict Med Ball Pull-ups, 20/14 10 Double Unders    Sat Feb 9 Looking for judges sign up HERE

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WOD 1/22/19
WOD 1/22/19

EOMOM 10 Minutes 3 Muscle Ups-ODD 3 Hang Snatch @ 75%+-Even Then…. 21-15-9 Hang Snatch 115/83 C2B Pullup Cal Bike or Row    

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1/21/19
1/21/19

Front Rack 📦 Step up 4 sets of 7 reps @ 84% then… 38 Butlermakers for time 50’s / 35’s in honor of Coach Jenny’s 👵🏾 birthday!🎂 She requested a special player’s choice cash in or cash out of 38 cals on the Fan Bike. 😸

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Endurance WOD 1/20/19
Endurance WOD 1/20/19

9 am- Olympic Lift Technique Class with Jenny 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance In Any Order, no break between AMRAP 12 Minutes 50 Double Unders 30 Sit Ups 20 KB Swings 53/35 AMRAP 12 Minutes 20 Burpees 20 Ring Rows 20 Air Squats AMRAP 12 Minutes 30 Jumping Lunges

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WOD 1/19/19 – Fitness W/Foose
WOD 1/19/19 – Fitness W/Foose

Fight Gone KettleBad 3 Rounds – Complete as many reps as possible at each 1 minute station 1 min Goblet Squats, 53/35 1 min KB SDHP, 53/35 1 min Box Jumps, 20″ 1 min KB Push Press, 53/35 1 min 10m Shuttle Run *Rest 1 Min  

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WOD 1/18/19
WOD 1/18/19

WWPF 0:00 – 10:00 Work up to a max power snatch   12:00 – 22:00 1o min AMRAP: 10 alt power snatches, 135/83 15 Synchronized Hurdle Jumps, 24/20 20 C2B Pull-ups (partner hangs)   24:00 – 34:00 10 Min AMRAP relay: 6 Toes Through Rings 9 Russian Twists, 20/14 12 Situps *Partner holds front plank  

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WOD 1/17/18
WOD 1/17/18

Press 5-5-5   Then:   In 15 Mins complete:   750 meter row.   Then AMRAP of:   10 Wall Ball (20/15) 10 Deadlift 155/103 10 Hand Release Pushups   Post Loads and Reps Completed to Zen and Comments:    

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WOD 1/16/19
WOD 1/16/19

Back Squat: 3 x 5 @ 75-80%   Then…   For Time:  12 DB Snatches, 50/35 20 Double Unders 12 Toes 2 Bar   12 DB Snatches 40 Double Unders 12 Toes 2 bar   12 DB Snatches 60 Double Unders 12 Toes 2 Bar   12 DB Snatches 80 Double Unders 12 Toes 2

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WOD 1/15/19
WOD 1/15/19

15 Minutes to a heavy Hang Clean Then…. AMRAP 18 Minutes 5 Muscle Ups 10 Squat Cleans 185/133 25/20 Cal Bike 5 Muscle Ups 30 Burpee Box Jumps 24/20 CFWC Partner Competition is February 9th!    

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WOD 1/14/18
WOD 1/14/18

Front Rack 📦 Step up 5 sets of 6 reps @ 81% Then… 12min Emom 1st min Plank Pull Thru 2nd min KB Clean & Jerk 53/35 3rd min Single Arm Alt Swing Work as long as you can into each min.

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