WOD 3/8/17

Bench Press: 1RM Weighted Pullup: 1RM   Then…   For Time 600m Run 30 Alt DB Snatches, 50/35 12 Strict HSPU 400m Run 20 Alt DB Snatches 9 Strict HSPU 200m Run 10 Alt DB Snatches 6 Strict HSPU   Jay-Z and Krazy Kazin at the New Year Novice Comp        

LEARN MORE
WOD 3/7/17

Test Power Clean 1 RM Then…. AMRAP 12 Minutes 7 Power Cleans 185/133 7 Ring Muscle Ups 7 Box Jumps 30/24 Mike B and Pancake enjoying their bench press day

LEARN MORE
WOD 3/6/17

Back Squat: 4Rm 2 x 4 @90%   Then….   10 AMRAP: 50′ HandStand Walks 20 Pistols, alt    

LEARN MORE
Endurance WOD 3/5/17

9 am- Open Gym 10 am- Olympic Lift Class 11 am- Endurance 2 Rounds 50 Double Unders 40 Wall Balls 30 Med Ball Sit Ups 20 Front Squats 10 S2OH *Must row 2000m at some point during workout, can be broken up into 2x1000m rows*

LEARN MORE
WOD 3/4/17

CrossFit Open Workout 17.2   Complete as many rounds and reps as possible in 12 minutes of:   2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans   Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans   Etc., alternating between toes-to-bars and bar muscle-ups every 2

LEARN MORE
WOD 3/3/17

WWPF – FOR TIME   60 Cal Row 40 Power Snatches, 115/73 15 Synchronized Burpee over bar   60 Cal Row 30 Power Snatches, 135/93 15 Synchronized Burpees over bar   60 Cal Row 20 Power Snatches, 155/103 15 Synchronized Burpees over bar   60 Cal Row 10 Power Snatches, 185/123 15 Synchronized Burpees over

LEARN MORE
WOD 3/2/17
WOD 3/2/17

Power Clean   3-3-3   Then   12 min AMRAP   10 Kettle Bell Swings (53/35) 10 Power Cleans (95/63) 10 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 3/1/17
WOD 3/1/17

Bench Press: 3 RM Weighted Strict Pull-ups: 3 x 5   Then….   21-15- 9 OHS, 95/63 Toes 2 Bar   Order Wednesday before midnight for Sunday Drop off    

LEARN MORE
WOD 2/28/17
WOD 2/28/17

3x500m Row (0:00, 5:00, 10:00) Then…. 4 Rounds 400m Run 50 Double Unders 20 Pushups   Foose being Foose

LEARN MORE
WOD 2/27/17
WOD 2/27/17

  Find a 6 rep max Back Squat then perform 2 sets at 90% 15min AMRAP 10 Pendlay Rows 10 Deadlifts 10 Power Cleans 10 Front Squats 10 Shoulder to Overheads 115/75 try to perform whole sequence without putting the bar down.

LEARN MORE
WOD 2/26/17

9am Open Gym 10am Oly Class 11am Enduro   4 Rounds: Run 400m Row 400m *Rest 3 minutes between rounds   17.1 has me like…..        

LEARN MORE
WOD 2/25/17

8am- Open WOD and regular class 9 am- Open WOD and regular class 10-12:30- Open Gym Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs

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