WOD 6/3/18
WOD 6/3/18

9 am Olympic Lift Class 10 am Endurance 9-11 am Open Gym Endurance In any Order- 3 Min Break between workouts AMRAP 15 Minutes 200m Run 20 Wall Balls 20 Burpees 20 Box Jumps 24/20 AMRAP 15 Minutes 250m Row or 200m Run 20 DB Snatches 50/35 20 Sit Ups 20/10 Cal Assault Bike Today is

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WOD 6/2/18
WOD 6/2/18

Power Clean 3-3-3-3-3   Then:   7 rounds for time of:   7 Power cleans 135/93 7 Burpee pull-ups   Post loads and Times to Zen and Comments:  

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WOD 6/1/18
WOD 6/1/18

WWPF 0:00 – 13:00 Work up to a heavy snatch   15:00 – 35:00 20 min Partner Relay 1 Rope Climb 3 BMU (scale with 5 c2B Pull-ups or pull-ups) 50′ Front Rack DB Lunges, 50’s/35’s                     13:00 –

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WOD 5/31/18
WOD 5/31/18

Push Press 3-3-3   Then:   13 Min Amrap:   13 Box Jumps 24/20 10 Push Press 95/63 7 Toes to Bar   Post Loads and Times to ZEN and Comments:  

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WOD 5/30/18
WOD 5/30/18

EMOM 10 Minutes Deadlift + Clean + Front Squat + Jerk, 60-75%   Then….   EMOM 10 Minutes 100m Med Ball Run, 20/14   Then…   Cash Out Accumulate 3 minutes of front planks, 45/25      

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WOD 5/29/18
WOD 5/29/18

3 x 500m Row (0:00, 5:00,10:00) Then…. AMRAP 15 Minutes 10 KB Snatch, alt 70/53 20 Sit Ups 30 Double Unders 200m Run Happy post Murph day    

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WOD 5/28/18
WOD 5/28/18

Happy Memorial Day! 8am & 10am Classes ONLY “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”.

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Endurance WOD 5/27/18
Endurance WOD 5/27/18

9 am Olympic Lift Class 10am Endurance Open Gym 9-11 Endurance 45 Minute Running Clock- In Any Order 15 Minute AMRAP 50m Plate Pinch 35s/25s 200m Run 15 Minute AMRAP  Run 1 Mile Then AMRAP with remaining time 15 Burpees 15 Box Jumps 24/20 15/10 Cal Bike 15 Minute AMRAP Row 2000m Then AMRAP with

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WOD 5/26/18
WOD 5/26/18

Bench Press 1 RM Then….. Triathlon Jackie 800m Run 30 Thrusters 45/33 750m Row 30 Thrusters 40/30 Cal Bike 30 Thrusters Za and MB celebrating at Girls on Girl competition!  

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WOD 5/25/18
WOD 5/25/18

WWPF   500m / 500m Row Relay 40 Hang Power Cleans, 135/93 (mix reps anyway) 40 Shoulder 2 OH, 135/93 (mix reps anyway) 20 Strict Pull-ups – Partner Hangs   400m / 400m Row Relay 30 Hang Power Cleans, 30 Shoulder 2 OH 15 Strict Pull-ups – Partner Hangs   300m / 300m Row Relay

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WOD 5/24/18
WOD 5/24/18

Back Squat 3-3-3   Then:   5 Rounds 200 Meter Run 21 Kettlebell Swings 53/35 15 Wall Balls 20/15   Post Loads and Times to ZEN and Comments:  

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WOD 5/23/18
WOD 5/23/18

Press: 2RM 2 x DB max effort burn out sets (8-12 reps)   Then…   1 Round for Time: 200m Run 15 Strict HSPU 400m Run 30 Deadlifts, 275/183 400m Run 15 Strict HSPU 2oom Run                

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