WOD 1/7/16

Front Squat 3-3-3 Then For Time 10.9.8,7,6,5,4,3,2,1 Push Press (115#/73#) 2,4,6,8,10,12,14,16,18,20 Box Jump (24/20) Complete as follows: 10 Push Press, 2 Box Jumps, 9 Push Press, 4 Box Jumps etc. etc. etc. Post Loads and Times to Comments and Zen:

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WOD 1/6/16

10 min Handstand Walk practice Then… For Time: 40 Cal Row 30 Toes 2 Bar 20 Power Cleans, 185/133 10 Wall Climbs Competition is sold out but we are still looking for volunteers! HERE    

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WOD 1/5/16

Snatch 2-2-2 (do not have to be touch and go) Then….. The Open WOD 13.3 AMRAP 12 Minutes 150 Wall Balls 20/14 10’/9′ 90 Double Unders 30 Ring Muscle Ups (Sub with 30 Pullups) Super Duncan  

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WOD 1/4/16

2 RM Back Squat then 2 sets at 90% 3 rounds for time 20 box step-up 24/20 with a Kettlebell 53/35 20 deficit push-ups ,  45/25

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WOD 1/3/16

10am Oly 11am Enduro 200m Run 21 box jumps, 24/20 15 T2B 9 HSPU 400 Run 21 Box Jumps 15 T2B 9 HSPU 800m Run 21 Box Jumps 15 T2B 9 HSPU 1600m Run 21 Box Jumps 15 T2B 9 HSPU  

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WOD 1/2/16

Push Press 3-3-3 Then 5 Rounds of: 15 Kettbell Swings (70/53) 20 Ring Pushups 30 Double Unders Post Loads and Times to comments and ZEN

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WOD 1/1/16

10am , 12noon, 4pm classes today WWPF 0:00 – 10:00 10 minutes to work up to heavy clean 12:00 – 18:00 Accumulate AMRAP of the following movements in 6 minutes: 1 bar/ 1 pair of rings Front Squat, 185/133 Ring In the New year Muscle-Ups 20:00 – 35:00 For Time: 15 min time cap 300

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WOD 12/31/15

15 Min to work Up to a Heavy Snatch (Power or Squat) Then Ring (Dip) in the New Year by watching the (Wall) Ball Drop and hitting a few Snatches 21-15-9 Power Snatch (135/93) Ring Dip Wall Ball (20/15) Post Loads and Times to Zen and Comments

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WOD 12/30/15

10 minutes of Handstand Walk Practice Then… 400m Run 9 Hang Power Clean, 135/93 9 Burpees over bar 400m Run 15 HPC 15 Burpees over bar 400m Run 21 Hang Power Clean 21 Burpees over bar Happy Birthday Justyn!

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WOD 12/29/15

15 Minutes to a Heavy Jerk Then….. 3 Rounds 10 S2OH 185/133 10 Bar Muscle Ups   New Year’s Eve Schedule:  5 am, 6 am, 7:30 am, 9:30 am, 12 Noon and 4pm. New Year’s Day Schedule: 10am, 12 Noon and 4 pm  

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WOD 12/28/15

3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24

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WOD 12/27/15

10am: Olympic Lifting 11am: Endurance 1200m Run 100 DU 800m Run 75 DU 600m Run 50 DU 400m Run 25 DU *Must row 800m x 2 during WOD  

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