Virtual + No Equipment WOD 6/3/20
Virtual + No Equipment WOD 6/3/20

Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15   Then….   For time 50 Box Jumps 25 push-ups 3 min wall sit   40 weighted box Step ups 25 HSPU 2 min wall sit   30 burpee box jumps 25 push press per arm 1 min wall sit   ——————————————— No

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Virtual and no equipment WOD 6/2/20
Virtual and no equipment WOD 6/2/20

a. Floor Press 3 x 12-15 (increase intensity with hollow hold press) b. Side Plank Row 3 x 12-15 Then….. AMRAP 14 Minutes 20 KB Suitcase Deadlifts (10 rt, 10 lt) 20 Alt S.A. KB Russian Swings 50 Double Unders No Equipment WOD: AMRAP 20 Minutes 800m Run (4 minute run or fast walk) 30

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WOD 6/1/20
WOD 6/1/20

Weighted Pistols: 3×8-12 / leg 1/2 Kneeling SA Press: 3×8-12 / arm 2 Rounds 30 Alt SA Hang Squat Cleans 60 Bicycle Crunches 20 Alt SA  Hang Squat Snatches 40 Sit-ups ——————————————— No Equipment WOD Single Leg Squat (modify to chair or bench): 3×12-15/leg Hollow Body Hold: 3 x 1:00   Then…. AMRAP 15 min

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Virtual and no equipment WOD 5/30/20
Virtual and no equipment WOD 5/30/20

Saturday Chipper- Boulder Shoulders 25 Diamond Push Ups 50 DB Push Press 25 Pushups 50 DB Snatch 25 Hand Release Push Ups 50 OH Lunges 25 Plyo Pushups 50 Devil Press No Equipment WOD 10 Rounds 200m Run (45 seconds) 10 Burpee Vertical Jumps (jump as high as possible each time)    

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Virtual + No Equipment WOD 5/29/20
Virtual + No Equipment WOD 5/29/20

Bulgarian Split Squats: 3 x 10-15/leg Strict HSPU: 3 x max   Then…   5 Rounds 1 min DB./KB Rows (switch arms as needed) 1 min Box Jumps 1 min SDHP 1 min DB Thruster (switch arms as needed) 1 min rest     No Equipment WOD 5 Rounds 1 min mountain climbers 1 min

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Virtual and no equipment WOD 5/28/20
Virtual and no equipment WOD 5/28/20

a. Bicep Curl to Arnold Press 3×10-15 per arm b. Straight Leg Deadlift 3×20 Then……. AMRAP 8 Minutes 20 KB Taters 10 Burpees over KB Then…No rest between AMRAP 8 Minutes 20 KB Hang Power Clean 10 Burpees over KB No Equipment WOD AMRAP 8 Minutes 20 Jumping Lunges 10 Diamond Pushups Then…… No Rest

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Virtual + No Equipment WOD 5/27/20
Virtual + No Equipment WOD 5/27/20

Single Leg weighted Wall Sit : 3 x :30/ leg Single arm high pulls: 3 x 10-15   Then…. 12 Min Ladder: (2-4-6-8-10….)  Alt DB Snatch Alt Weighted Step-up ———————————————————— No Equipment WOD  12 min ladder (2-4-6-8….) Alt Lunge Burpee      

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Virtual and no equipment WOD 5/26/20
Virtual and no equipment WOD 5/26/20

Murph Recovery Day 4 Rounds-Everyone changes stations together 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Annie 50-40-30-20-10 Double Unders Sit Ups No Equipment WOD: 4 Rounds- 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Line Hop Annie 50-40-30-20-10

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Memorial Day 5/25/20
Memorial Day 5/25/20

We will not be having virtual classes today.  Please join us in remembering those who have given their lives for us by participating in the appropriate version of Murph for you. Murph 1 mile run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run or No Equipment Murph 1 Mile Run 100 Pushups 200

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Endurance WOD 5/23/20
Endurance WOD 5/23/20

8 am Yoga with Brantlee Then…. Endurance WOD: In 12 Minutes Run as far as you can Then….. AMRAP 12 Minutes 20 Jumping Jacks 30 Mountain Climbers 40 Double Unders Then….. EMOM 12 Minutes 5 Burpees + 50m Sprint  

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WOD 5/23/20
WOD 5/23/20

Bulgarian Split Squat: 3×10-15 Skull Crusher: 50 reps   then…   For Time 42 Alt DB Thrusters 21 burpees 30 Alt DB Thrusters 15 burpees 18 Alt DB Thrusters 9 burpees ———————————————- @Home No Equipment WOD 800m run 21 burpees 600m run 15 burpees 400m run 9 burpees    

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