WOD 11/9/18
WOD 11/9/18

WWPF 0:00 – 13:00 13 Min AMRAP RELAY 12/10 Cal Assault Bike 8 DB Squats, 50’s/35’s 1 Legless Rope Climb ——2 min break——- 15:00 – 28:00 13 Min AMRAP  40 Deadlifts, 225/153 (Mix Anyway) 30 Russian Twists (Switch every 5) 20 Alt Pistols ——2 min break——– 30:00 – 35:00 5 Min Finisher Max Burpee Box

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WOD 11/8/18
WOD 11/8/18

Jerk 3×3   Then   6 Rounds of:   200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring   Post Loads and Times to Zen and Comments:  

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WOD 11/7/18

Bench Press: Establish a 1RM   Then…   AMRAP 14 Minutes 6 Box Jump, 30/24 12 Kb Swings, 70/53 18 Wall Ball Shots, 20/14   8:15am: Doors Open 8:30am: Registration Begins 9:15am: 1st heat begins 10:15am: Legends 50+ 10:30am: Youth Fitness Heat 11:30am: Clean and Jerk Invitational 1rm  

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WOD 11/6/18
WOD 11/6/18

15 Minutes to Heavy Snatch Triple (do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 20 DB Hang Snatch 50/35 10 Burpee Muscle Ups Barbells for Boobs is this Saturday, Nov 10th!  

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WOD 11/5/18

Back squat 4×5 @80% Then… 3x20m barbell walks at 100%   Then…   10min EMOM 1st min: Max DB Thrusters (:40 sec work) 2nd min: 10  Strict Pull-ups (:40 sec work)   Our first but not last Bed Race 🏁

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Endurance WOD 11/4/18
Endurance WOD 11/4/18

9 am- Olympic Lift Technique with Amie 10 am- Endurance WOD with Special Guest Coach Amie 11:15- Yoga with Brantlee Endurance- 40 Minute Cap In Any Order (must complete all of one movement before moving on): 1.5 Mile Run or 2,500m Row 100 Wall Balls 10ft/9ft 400m Prowler Push 135/95 400m Farmer Carry 70’s/53’s 200

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WOD 11/3/18
WOD 11/3/18

DeadLift 3-3-3   Then:   21-15-9-15-21   Dumbell Burpee Deadlift 50/35 Box Jumps 24/20   Post Loads and Time to ZEN and Comments:  

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WOD 11/2/18
WOD 11/2/18

WWPF 0:00 – 10:00 Strict Press: 1RM   12:00 – 28:00 AMRAP 16 min 30 DU / 30 DU Relay 30 Toes 2 Bar, (Switch every 5 / partner hangs) 40 DU / 40 DU Relay 40 kB Snatches, 70/53 (mix anyway)   30:00 – 36:00 6 min AMRAP Rope Climbs *Partner Completes max Weighted

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WOD 11/1/18
WOD 11/1/18

Back Squat 3-3-3   Then   21-15-9 reps of:   Front Squats 115#/83# Burpee Pull-ups   Post Loads and Time to ZEN and Comments:  

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WOD 10/31/18
WOD 10/31/18

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 1   Then…   For Time: 400m Run 30 Cleans, 135/93 800m Run 30 Jerks, 135/93 400m Run     B4B Boobs is coming up Sat Nov 10th!

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WOD 10/30/18
WOD 10/30/18

15 Minutes to heavy complex 1 Snatch + 2 Hang Snatch Then….. AMRAP 17 Minutes 50 Cal Row 40 Burpees 30 Cal Bike 20 Snatch 135/93 Max Effort Ring Muscle Ups in Remaining Time Congrats to Brian and his brother John on finishing the Marine Corps Marathon!!    

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WOD 10/28/18
WOD 10/28/18

Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPU

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