WOD 2/15/20
WOD 2/15/20

15 Minutes to a heavy Thruster Then….. AMRAP 16 Minutes 500m Row or Ski 15 Thrusters 115/83 4 Rope Climbs Happy birthday to Bernadette!    

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WOD 2/14/20

15 min to heavy hang snatch   then…   Wacky Wiser Partner Friday 42 Alt Squat Snatch, 95/53 30 planking burpees 18 C2B pull-ups  , mix anyway (partner hangs)   30 Alt Squat snatch , 135/83 30 planking burpees 18 c2b pull-up, mix anyway (partner hangs)   18 Alt Squat Snatch, 155/103 30 planking burpees

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WOD 2/13/20
WOD 2/13/20

Press 3×5 Increase Weight by 2% from last week.   RDL 3×8 Increase Weight by 2% from last week.   Then:   3 Rounds of:   20 OH Dumbbell Lunges 50/35 (10L/10R anyway) 30 Double Unders 20 Weighted Step Ups 50/35 (Alternating) 30 Double Unders   Post Loads and Times to Zen and Comments:  

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