WOD 7/3/17
WOD 7/3/17

Today’s schedule: 6am, 9:30am, 12 Noon, 4pm and 5pm July 4th Schedule: 8am and 10am SMALL-remix 3 Rounds for Time 1000m Row 25 Burpees 25 Box Jumps 24/20 800m Run U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina,

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Endurance WOD 7/2/17

Open Gym 9-11am Olympic Lifting 10am Endurance 11am 5 Minute intervals for 5 rounds 5 Deadlifts, then max pushups for 90 seconds, at 90 seconds run 400m Rest the remainder of the 5 minutes

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WOD 7/1/17

Push Press 3-3-3   Then:   14 min amrap   200 meter run 14 Box Jumps 7 Push Press (135/93) 14 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 6/30/17

WWPF   0:00 – 8:00 Turkish Getup: Add Max weight R & L arm *DB’s, KB’s, Barbells are allowed   10:00 – 23:00 (13 min AMRAP) 25 Front Squats, 155/113 (switch every 5 / partner holds front rack) 25 Toes 2 Bar (switch every 5 / partner hangs) 25 Synchronized Hurdle Jumps, 24/20   25:00

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WOD 6/29/17
WOD 6/29/17

Power Clean 3-3-2-2-1-1-1   then:   20 Burpees over Bar 25 Power cleans (135/93) 30 Med Ball Situps 800 Meter Run 30 Med Ball situps 25 Power Cleans 20 Burpees over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 6/28/17

Strict Press: 5-5-5-  (75-80% of 1RM)   Then…   “Discombobulated Helen”   200m Run   18 C2B pullups   31 Kb Swings, 53/35   800m Run   31 Kb Swings, 53/35   18 C2B Pullups   200m Run       Chest 2  Bar  

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WOD 6/27/17

EMOM 7 Minutes 2 Snatch Pulls with Shrug and Hold 1 Snatch (any way) Then…. Tuesday the 27th AMRAP 16 Minutes 27 Ring Dips 27 Power Snatch 135/93 27 Burpee to Target 27 OHS Sheldon is really working his bro pump from bench press day  

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WOD 6/26/17

              Congratulations to all the girls who competed at USA Weight Lifting Youth Nationals! Seated Box Jump Work up to a max height then drop down a few inches and repeat for 5 sets of 3 reps Then: EMOM x 15mins 1st – 12 Alternating Pistols (scale to DB step

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Endurance 6/25/17

There will be no Olympic Lift class.  Ryan is at Youth Nationals 9-11am Open Gym 11 am – Endurance 4 Rounds 800m Run 25 Wall Balls 25 Sit Ups with Wall Ball 200m Run with Wall Ball

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WOD 6/24/17

Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6

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WOD 6/23/17

WWPF   0:00 – 10:00 10 min Ladder: 3-6-9-12-15….. Suit case deadlifts, 70/53 50′ Farmers Walk *Both partners will do the same rep scheme   12:00 – 20:00 8 min AMRAP 8  Synchronized T2B 8  Synchronized Burpee Hurdle Jumps, 24/20   22:00  – 34:00 12 Min AMRAP 100m Waiter Walk, 45/25 (R Arm 50m /

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WOD 6/22/17

Hang Squat Clean 2-2-2   Then:   12 Min AMRAP of:   5 Hang Squat clean 155/113 7 Burpee Over Bar 10 Wall Balls   Post Loads and Times to Zen and Comments:  

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