WOD 1/30/18
WOD 1/30/18

EOMOM (Every other minute on the minute) 10 Minutes 5 Squat Cleans 185/133 4/3 Ring Muscle Ups Then…. Chippy for Time 150 Double Unders 75 Wall Balls 50 Burpees 25 Power Cleans 155/113   3x Olympian Kendrick Farris  

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WOD 1/29/18
WOD 1/29/18

Back Squat 4 rep max then 2 sets at 90%   Then…   30-20-10 Kettlebell Swing 53/35 Box Step-ups with KB in front rack 20/16 Box Jumps 20/16 Education Drives Compliance

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Endurance WOD 1/28/18
Endurance WOD 1/28/18

800m Run or Row 50 Pullups 800m Run or Row 50 T2B 800m Run or Row 50 Burpees 800m Run *Must bike 30/20 Cal during workout* Nutrition Seminar today at 12 Noon!

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WOD 1/27/18
WOD 1/27/18

Push Press 3-3-3   Then complete the following for time:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean 135/93 6 Push-ups 9 Squats   Then: 400 Meter Run   Then:   5 Rounds of: 3 Power Clean

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WOD 1/26/18
WOD 1/26/18

WWPF 0:00 – 10:00 Work up to a heavy complex of 2 Front Squats + 1 Jerk   12:00 – 28:00 16 min AMRAP 30 G2OH, 135/93 (mix anyway) 20 Synchronized¬†Alt Pistols 10 Strict Pull-ups (partner hangs)   ¬†28:00 – 32:00 Cash Out: 4 min Max Planking Burpees, 45/25         Team M&M

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WOD 1/25/18
WOD 1/25/18

Power Snatch 15 min to work up to Heavy Single   Then:   15 Power Snatch (135/93) 15 Box Jumps   12 Power Snatch 12 Box Jumps   9 Power Snatch 9 Box Jumps   6 Power Snatch 6 Box Jumps   3 Power Snatch 3 Box Jumps   Post Loads and Times to ZEN

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WOD 1/24/18
WOD 1/24/18

Bench Press: 8rm 2 x 8 @ 90%   Then…   AMRAP 13 Minutes 16 Toes 2 bar 12 Deadlifts, 225/153 8 Strict HSPU              

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WOD 1/23/18
WOD 1/23/18

15 Minutes to a Heavy Power Clean Then…. Open WOD 15.3 AMRAP 14 Minutes 7 Ring Muscle Ups 50 Wall Balls 100 Double Unders  

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WOD 1/22/18
WOD 1/22/18

Back Squat: 6RM then.. 2 x 6 @ 90%   Then…   18.0 21-15-9 DB Snatch, 50/35 Burpees over DB (new standard)   Congrats to Ron and his partner from CF Rocksolid 2nd Place in the Masters Artic Blast comp this weekend

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WOD 1/21/18
WOD 1/21/18

10am Oly Lifting 11am Endurance For Time 800m Run 50 Situps 25 Burpees 1 mile Run 25 Burpees 50 Situps 800m Run *Row 1000m and bike 30/20 cal during wod     Sign Up to Volunteer or Compete !  

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WOD 1/20/18
WOD 1/20/18

Deadlift 2-2-2   Then   10 Rounds 5 Power cleans (155/103) 10 Wall Balls   Post Loads and Times to ZEN and Comments:  

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

WWPF   7 min AMRAP Max Cal Row Max Burpee Box Jumps, 24/20   —-2 min rest—–   6 min AMRAP Max Cal Row Max Deadlifts, 185/123   —-2 min rest——-   5 min AMRAP Max Cal Row Max Russian Twists, 20/14   —-2 min rest——   4 min AMRAP Max Cal Row Shoulder 2

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