WOD 12/05/14

Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14  (10ft) / 50 Kb Swings, 53/35 40 Box Jumps, 24″20″ / 40 Toes 2 Bar 30 Cal Row / 30 Pistols 20 Cleans, 135/93 / 20 Burpees *Partners must do both movements before moving to

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WOD 12/4/14

Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1 Min Max Rep Pullups Rest 1 Min 1 min Max Reps Snatch 115/80# 1 Min Max Reps Double Unders Rest 1 Min 1 min Max Reps Snatch 135/95# 1 Min

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WOD 12/3/14

Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over bar 9 Hang Snatches, 135/93 Then… Max Effort Front Plank Just a reminder that Coach Jenny, Kim and Nikki will be lifting at the USA Weightlifting American Open Saturday December

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WOD 12/2/14

15 Minutes to work to a heavy Clean and Jerk Then… AMRAP 7 Minutes 30 Double Unders 3 Power Cleans 135/93 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then… AMRAP 5 Minutes 20 Double Unders 3 Power Cleans 165/113 4 Front Rack Walking Lunges 3 Jerks Rest 2 Minutes Then….. AMRAP 3

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WOD 12/1/14

Strength:  Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35 5L/5R 5 Wall Climbs

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WOD 11/30/14

10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute Rest Round 2: 800m Run, max pushups with remaining time 3 Minute Rest Round 3: 800m Run, max sit ups 3 Minute Rest Round 4: 800m Run, max air squats

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WOD 11/29/30

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and times to comments and Zen:

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WOD 11/28/14

7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM) Then… Conditioning “Wacky Wiser Partner Friday” 42 Shoulder to OH, 135/93 50 Alt Box Jumps, 24/20 30 Shoulder to OH, 165/113 50 Toes To Bar 18 Shoulder to OH, 185/133

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WOD 11/27/14

HAPPY  THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7 Wall Balls 7 Pullups 7 Med Ball Cleans (20# Toms / 15# Hens) Squats-Giving Dessert 75 Airsquats (or 2 min max effort). *There is no break between dinner and dessert

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WOD 11/26/14

Skill WOD 10 Minutes of Handstand Walk practice Then… Complete the 12 Minute ascending ladder for time: Double Unders (5-10-15-20-25-30-35…..) Power Cleans, 135/93 (1-2-3-4-5-6-7…….) Then… Tabata front planks: 8 rounds *increase weight from last week by 5-10lb CLASS SCHEDULE  Thursday November 27: 8am , 9am, 10am classes Friday November 28th: 7:30am, 9:30am, 12noon, 4pm classes

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WOD 11/25/14

EMOM 7 1 Snatch 1 Hang Snatch 2 OHS Then….. AMRAP 3 Minutes 1 Snatch 195/133 (any way) 10 Pistols 15 Pushups 1 Rope Climb 18′ 2 Minute Rest AMRAP 5 Minutes 1 Snatch 195/133 (any way) 10 Pistols 15 Pushups 1 Rope Climb Rest 2 Minutes AMRAP 7 Minutes 1 Snatch 195/133 (any way)

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WOD 11/24/14

Front Squat: 3 x 5  (wk 2) If you got all your sets & reps add weight. 3 sec pause on 1st 3rd and 5th reps. Then: 3 rounds for time 15 deadlifts 225/155 200m KB farmer’s carry 70/53 (switch arms each 100m) 7 Strict Toes 2 Bar SQUAT!

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