WOD 2/11/20
WOD 2/11/20

15 Minutes to a heavy Hang Clean Then…. 5-4-3-2-1 Hang Clean 165/113 Burpee Bar Muscle Up Then, immediately afterward: 75 Wall Balls in fewest sets possible 10’/9′ Annie Sakamoto finishing that pull!    

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Fit4ALL WOD 2/11/20
Fit4ALL WOD 2/11/20

8:30am Class 10 Minute Row, alternating Rating of Perceived Exertion(RPE) Row at RPE 9/10 for 30 seconds Row at RPE 5/10 for 30 seconds Then…. AMRAP 15 Minutes 20 Goblet Squats 15 DB Floor Press 10 Pullups or Ring Rows 0:45 Plank Hold

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WOD 2/10/20
WOD 2/10/20

Back Squat 4 RM, then 2×4 @100% Then….. EMOM 12 Minutes-Switch movements every minute 1 Minute Ski Erg 1 Minute Ring Pushups 1 Minute Thrusters 45/33 Ann and Kev, Fit4ALL champs!

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Endurance WOD 2/9/20
Endurance WOD 2/9/20

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 12 Minutes 200m Plate Carry 35s/25s 400m Run or 500m Row AMRAP 12 Minutes 50′ Plate Push 35/25 20 Plate Push Press 10/8 Cal Bike AMRAP 12 Minutes 5 Strict Pullups 10 T2B or V

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WOD 2/8/20
WOD 2/8/20

Deadlift 7×1 Then: 14 Min AMRAP of: 800 Meter Run Then With Remaining Time Complete: 3 burpee box jump-overs 3 deadlifts (225/153) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc etc……. Post Loads and Times to ZEN And Comments:

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WOD 2/7/20
WOD 2/7/20

EMOM 7 Min 1 clean 2 hang cleans   then….   Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring Dip   F4ALL Wall Sit

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Fit4All 2/6/20

Fit4ALL at 8:30am: 50 Double Unders or Singles 50 sit ups 25 Pushups 50’ plate Push 40 Doubles or Singles 40 Sit Ups 20 Pushups 50’ Plate Push 30 Doubles or Singles 30 Sit Ups 15 Push Ups 50’ Plate Push 20 Doubles or Singles 20 Sit-ups 10 Pushups 50’ Plate Push 10 Doubles or

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WOD 2/6/20
WOD 2/6/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then   For Time:   21-15-9-15-21   Cal on Airbike (Ski Erg if full only) Push press 95/63 Pullups   Post Loads and Times to ZEN and Comments:    

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WOD 2/5/20
WOD 2/5/20

Close Grip Bench Press: 3×4 (increase weight) Weighted Strict Pull-ups : 3×5   Then… “Wacky Wiser Partner Wednesday “ For Time 42-30-18 Alt Front Squats, 135/93 Burpee Box Jumps, 24/20 (mix anyway) Russian Twists, 20/14 (switch every 5)   Fit4ALL WOD @ 6pm (friends fly free 4 three classes) 10 Min AMRAP 20 Russian KB

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WOD 2/4/20-New Classes Start Today!!
WOD 2/4/20-New Classes Start Today!!

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. AMRAP 17 Minutes 500m Row or 400m Run 40 DB Snatches 50/35 20 DB OH Lunge 10 Sandbag Over Shoulder 100/75 5 Rope Climbs New classes start today!!! Fit4All at 8:30am and Bodybuilding at 5:30pm!   Fit4ALL Workout of the Day AMRAP 30 Minutes 2 Minutes

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2/3/20
2/3/20

Back squats 4RM with 2×4 @95% Wiser’s bday wod AMRAP 15 Minutes3 Burpee Ring Muscle UPS5 Deadlifts 155/1033 Hang Power Cleans1 Jerk Happy Birthday kid!

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Endurance WOD 2/2/20
Endurance WOD 2/2/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 20 Pullups 30 Barbell Thrusters 45/33 40 KB Swings 53/35 50 Double Unders *Every 5 Minutes Run 400m or Row 500m or 20 Burpees Get your workout in before the Super Bowl snacks!

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