WOD 8/27/19
WOD 8/27/19

EMOM 7 Minutes 2 Cleans 1 Jerk Then….. In Any Order, for Time: 20 Minute Cap 100 Wall Balls 10’/9′ 20/14 50/40 Cal Bike 20 Squat Clean 155/103 15 Muscle Up Mat Fraser

LEARN MORE
WOD 8/26/19
WOD 8/26/19

Barbell Reverse Lunge 3×8 Increase weight or deficit height   Then…   12 min EMOM 1st min dbl KB/DB Front Rack March 53’s/35’s 2nd min dbl KB/DB Russian Swing 3rd min Renegade Row  

LEARN MORE
Endurance WOD 8/25/19
Endurance WOD 8/25/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance: In Any Order: 1 Mile Run 200 Double Unders 70/50 Cal Bike 70/50 Cal Ski Erg 2000m Row 50 Burpees

LEARN MORE
WOD 8/24/19
WOD 8/24/19

Push Press   3-3-3   Then:   21-18-15-12-9-6-3-1 reps of:   Power Clean (95/63) Push Press (95/63) Box Jumps   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 8/23/19
WOD 8/23/19

WWPF 50 OHS Squats, 95/63 (mix reps anyway) 100m Farmers Carry Relay , 70’s/53’s (both do 100m) 50 Toes 2 Bar (partner hangs) 100m Farmers Carry Relay   40 Front Squats, 155/103(mix reps anyway) 100m Farmers Carry Relay 40 C2B Pull-ups (partner hangs) 100m Farmers Carry Relay   30 Back Squats, 185/123 (mix reps anyway)

LEARN MORE
WOD 8/22/19
WOD 8/22/19

Hang Squat Clean 2-2-2   Then:   5 Rounds of:   15 Deadlifts (135/95) 12 Hang Power Cleans (135/95) 9 Burpees Over Bar   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 8/21/19
WOD 8/21/19

Crossfit Cardio – 10 min AMRAP 300 DU 50 Med Ball Cleans, 20/14 *Max Cal Bike with remaining time   CrossFit Strongman – For Time (10 min cap) 15 Sandbag Ground2Shoulder, 100/75 200m Run, 100/75 10 Sandbag G2S 200m Run 5 Sandbag G2S 200m Run   CrossFit Core- Accumulate the following in any order (10

LEARN MORE
WOD 8/20/19
WOD 8/20/19

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…… AMRAP 17 Minutes 5 Muscle Ups 100′ Waiter Carry 53s/35s with KB or 50s/35s with DB 10 Strict HSPU 100′ Waiter Carry 15 Power Snatch 135/93 100′ Waiter Carry DB Waiter Carry            

LEARN MORE
WOD 8/19/19
WOD 8/19/19

Barbell Lunges 3 sets of 8 reps Increase weight from last week or increase deficit. Then… 22-16-10 Single Arm Ring Rows, Right arm Single Arm Ring Rows, Left Arm Single Arm DB Thrusters 50/35

LEARN MORE
Endurance WOD 8/18/19
Endurance WOD 8/18/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50

LEARN MORE
Fitness with Foose
Fitness with Foose

3 rounds:Not For Time in groups 8-10 reps Single arm incline dumbbell bench (Heavy as possible, 3sec eccentric) immediately into; 1min. of barbell bicep curls 45/35 Then… 3 rounds: 1min. of close grip push-ups Immediately into; 1min. of alternating DB hammer bicep curls Rest 1min. Finisher…is a surprise ☠😁 Suzanne hitting 5 reps at 93lbs!

LEARN MORE
WOD 8/16/19
WOD 8/16/19

WWPF : In Teams of 3  * Teammates may not work on the same movement at the same time.  * teams can start in any order    ::Running Clock:: Must Complete…. 90 Cal Bike 90 Cal Row 90 Cal Ski Erg   Then…   Must Complete… 60 Sandbag Ground 2 Shoulder, 100/75 60 Deadlifts, 275/183

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