WOD 11/1/12

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:

WOD 10/31/12

We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately. Please park around back so you don’t have to walk down the stairs in the dark. WOD 5 Rounds 400m Run 21 KBS 70/53 21 Pull-ups

WOD 10/30/12

The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round

WOD 10/29/12

15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other. 1/2 – ROM pulling with one arm half way Uneven – wherre one hand is on ring

WOD 10/28/12

10am: Olympic Lifting Class 11am: Endurance 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 20 Lateral Burpee Over the Box Jumps 20″ 30 Jumping Squats 45# Stayed tuned to Facebook and our website for any cancellations

WOD 10/27/12

OHS:15 minutes to establish a 1RM Then… “DT” 5 Rounds 12 Deadlifts, 155/105 9 HPC, 155/105 6 Push Jerks, 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan

WOD 10/26/12

Partner Barbara 10 Rounds: 20 pullups 30 Pushups 40 Situps 50 Air Squats *Partner A will start Round 1 of the workout . Partner B cannot start until partner A is finished the first 20 pull-ups. Partner B may not start the next movement until partner A is finished the required rep scheme for that

917 Old Fern Hill Rd West Chester PA 19380