Β WOD 12/12/16
Β WOD 12/12/16

Weighted step-ups : 3×6 (each leg) Strict Dumbell Press 3×6 each arm   30- 20 – 10   Single leg jump squatΒ 24/20   Toes to Rings   Alt single arm KB swing 53/35  

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WOD 12/11/16 – NO OLY CLASS
WOD 12/11/16 – NO OLY CLASS

9am – 11am: Open Gym   11am: Endurance   20 min AMRAP:   20 Burpee Pullups   15 OHS, 95/63   20 Situps   *REST 2 MINUTES   CASH OUT: 1 Mile Run   Our New You Class learning rope climb fundamentals

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WOD 12/10/16

“Hate Your Plate” Fight Gone Bad style with 1 minute stations 3 rounds Plate pushes 45/25 (think sled low handles but worse) Plate Ground to Over head Reverse Lunge from plate Wood choppers 1 Min Rest

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WOD 12/9/16

WWPF 120 cal row 60 Alt Box Jumps 40 Shoulder 2 OH, 135/93 (complete reps anyway) 20 Synchronized Toes 2 Bar 80 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar 40 cal row 60 Alt Box Jumps 40 Shoulder 2 OH 20 Synchronized Toes 2 Bar Partner Friday!

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WOD 12/8/16

Power Clean 2-2-2   Then:   50 Double Unders 10 Power Clean (165/113) 10 HSPU 40 Double Unders 8 Power Clean 8 HSPU 30 Double Unders 6 Power Cleans 6 HSPU 20 Double Unders 4 Power Cleans 4 HSPU 10 Double Unders 2 Power Cleans 2 HSPU   Post Loads and Times to Comments and

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WOD 12/7/16

Bench Press: 3 x 3 Front Plank: 3 x ME Then… EMOM 14 Minutes: Even: 15 Wall Ball Shots, 20/14 Odd: 2 Rope Climbs OR 1 Legless Happy Birthday Super Doug!    

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WOD 12/6/16

EMOM 5 Minutes 1 Snatch 2 Hang Snatch *To be done as a complex* Then… AMRAP 15 Minutes 60 Bar Facing Burpees 30 OHS 115/83 10 Ring Muscle Ups Congrats to Marco and his partner on their first place finish at Hardbat!

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WOD 12/5/16

1A: Bulgarian Split Squats: 3X8 (per leg)   1B: single Arm press: 3X8 (per arm)   Then…   KB Clean & Jerk (L+R) 53/35: 10-9-8-7-6-5-4-3-2-1   Knees to Elbows: 1-2-3-4-5-6-7-8-9-10

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WOD 12/3/16
WOD 12/3/16

Front Squat 5-5-5   Then   7 Rounds of:   10 Wall Balls 10 Ring Pushups 10 Wall ball Situps   Post Loads and Times to Zen and Comments:  

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WOD 12/2/16
WOD 12/2/16

WWPF 42 Deadlifts, 225/153 42 Planking Burpees 30 Deadlifts, 275/203 30 Planking Burpees 18 Deadlifts, 305/233 18 Planking Burpees Cash Out: 30 Ring MU New You’s getting strong    

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WOD 12/1/16
WOD 12/1/16

Split Jerks 3-3-3   Then:   12 Min AMRAP   12 Push Press (115/73) 12 KB Swings (1.5pood/1Pood) 12 Pullups   Post Loads and Times to ZEN and Comments:  

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