WOD 11/8/19
WOD 11/8/19

Strict Press: 5-5-5   then…   WWPF –  For Time 42 Hang Power Clean, 95/63  (partner holds kB OH, 53/35) 50 Alt Box Jumps, 24/20 42 S2OH, 95/63 (partner hangs)   30 Hang Power Clean  135/83 (partner holds KB OH) 50 alt box jumps, 24/20 30 S2OH, 135/83 (partner hangs)   18 Hang Power Clean

LEARN MORE
11/7/19
11/7/19

DeadLift 3×3 70% x 3 reps 80% x 3 reps 90% x 3 + max reps   Then…   Complete 3 Full Cycles of:   20/15 Calories Air Bike and 3 Rounds of: (deadlift Cindy): 5 Pull-ups 10 Push-ups 15 Air Squats 5 Deadlifts (225#/155#)   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 11/6/19
WOD 11/6/19

Cardio Junkie – AMRAP 10 Min  Flight Simulator – ReTest 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *Max Burpees with remaining time (RX= Each Round to be done Unbroken)   CrossFit Strongman – AMRAP 10 Min  21-15-9 Sandbag G 2 Shoulder, 100/75 Floor Press, 135/93 *Max Burpees over sandbag with remaining time   Gymnastics WOD – AMRAP 10 Min  50′ Handstand

LEARN MORE
WOD 11/5/19
WOD 11/5/19

EMOM 7 Minutes- Increase weight each minute 2 Snatch Then…… 25 Wall Balls 20 Snatch 95/63 7 Muscle Ups 25 Wall Balls 15 Snatch 135/93 7 Muscle Ups 25 Wall Balls 10 Snatch 155/103 7 Muscle Ups Brian K doing 20.2  

LEARN MORE
WOD 11/4/19
WOD 11/4/19

Back Squat 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… 30 – 20 – 10 reps Alt Single Arm KB Swings 53/35 Box Steps ups w/ KB Russian Twist

LEARN MORE
Endurance WOD 11/3/19
Endurance WOD 11/3/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: For Ashley Simon’s 31st birthday! AMRAP 31 Minutes 31 Burpees onto Plate 45lb plate 31 Ring Rows 31 Wall Balls 31 Cal Bike or Ski 800m Run Happy birthday, Ashley!!!  

LEARN MORE
WOD 11/2/19

20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg

LEARN MORE
WOD 11/1/19
WOD 11/1/19

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized

LEARN MORE
WOD 10/31/19
WOD 10/31/19

HAPPY FIT-O-WEEN Night of the Living DEAD-lifts   DEAD-lift 3×5:   Add 10lb to original 1 RM (percentages based on 90%)   65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap   Then   Zombie Survival Training.   9 Lives of:   6  Thrusters   to help in tossing a

LEARN MORE
WOD 10/30/19
WOD 10/30/19

10 min AMRAP: “Push It” 5 Strict HSPU 10 Weighted Push-ups, 45/25 50’ Plate Push, 45/25 – demo video     10 Min AMRAP: “Pull It” 10-9-8-7-6-5-4-3-2-1 Cal Ski Erg SDHP, 70/53 * Max strict chin-ups if any time remains   10 min AMRAP-  “ Hold It“ 30 OH squats Holding med ball, 20/14 200m

LEARN MORE
WOD 10/29/19
WOD 10/29/19

15 Minutes to a Heavy Clean Then…… AMRAP 18 Minutes 20/15 Cal Bike 9 Power Cleans 185/133 20/15 Cal Ski 7 Muscle Ups 400m Run 5 Rope Climbs 15′ Ashley Miersch on 20.3

LEARN MORE
WOD 10/28/19
WOD 10/28/19

Back Squat: Add 10lb to original 1 RM (percentages based on 90%) 65% x 5 reps 75% x 5 reps 85% x 5 reps + + = amrap Then… EMOM 15 min 1st min Cyclist Squats single db ahap 2nd min Toes 2 Bar 3rd min 30 sec sprint Bike or Ski.

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