WOD 7/5/19 – No 4pm or 5:30pm Classes
WOD 7/5/19 – No 4pm or 5:30pm Classes

WWPF 0:00 – 10:00 10 min EMOM Power Clean + hang Power Clean + Power Jerk   12:00 – Finish 60 Synchronized KB Swings, 53/35 60 Russian Twists  (Partner holds front plank) 4o Synchronized Kb Swings 40 Toes 2 Bar (partner hangs) 2o Synchronized KB Swings 20 Weighted V-ups, 20/14 (Partner holds L-Sit)   CASH

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4th of July WOD-Classes at 8am and 10am
4th of July WOD-Classes at 8am and 10am

8am & 10am Classes, Open Gym 8-11 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m Run

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WOD 7/3/19
WOD 7/3/19

Deadlift: 3 x 1 @ 95% Dips: 3 x 3 AHAP   Then…     4 Min AMRAP Run 400m *Complete max hang cleans in remaining time, 135/93     2 min rest   4 Min AMRAP Run 400m *Complete max front squats in remaning time, 135/93   2 min rest   4 Min AMRAP

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WOD 7/2/19
WOD 7/2/19

15 Minutes to a Heavy Snatch Then… 20 Minute Cap 200′ DB OH Lunge 50/35 60 DB Hang Snatch, alt 50/40 Cal Row 40/30 Cal Bike 30 Burpees over DB 15 Muscle Ups

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WOD 7/1/19
WOD 7/1/19

Back Squat 3 sets of 5 Then… 10 MIN EMOM Odd Min: As many SDHP’s as possible with a heavy KB 70/53+ Even Min: As many push-ups as possible Extra Credit 5 min AMRAP with an empty Barbell 5 Barbell Sit ups 5 Reverse Sit-ups

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Endurance WOD 6/30/19
Endurance WOD 6/30/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 4 Rounds 10 Ring Dips 20 Pullups 30 Burpees 40 Lunges 600m Run

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WOD 6/29/19
WOD 6/29/19

Fitness In a Nutshell: Strength, Cardio, Strongman In Any Order: AMRAP 10 Minutes 5 Power Cleans 165/103 10 Box Jumps 24/20 ——2 Min Break—— AMRAP 10 Minutes: 200m Run 40 Double Unders —–2 Min Break—– AMRAP 10 Minutes: 100m Farmer Carry 70s/53s 100m Sandbag Carry    

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WOD 6/28/19
WOD 6/28/19

WWPF 10 min Ladder: 1-2-3-4-5…… Synchronized Snatch, 95/63 Synchronized Burpee over Bar   2 min rest    10 Min EMOM 10 Wall Ball Shots , 20/14 1 alt Rope climb *Partners Switch movement’s during same minute    2 min rest   10 min AMRAP Max Distance prowler, 135/90 * switch when needed    Top Gun Pre-order

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WOD 6/27/19
WOD 6/27/19

Push Press   3-3-3   Then   14 Min AMRAP of:   200 Meter Run 3 Cycles of Dumbbell DT 50/35 12 Dumbell Deadlifts 9 Dumbbell Hang Cleans 6 Dumbbell Jerks   Post Loads and Rounds to Comments and ZEN  

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WOD 6/26/19
WOD 6/26/19

Deadlift (cycle 3): 3 x 5 @ 85% Weighted Dips: 3 x 5 (AHAP)   then…   Tabata – complete 8 rounds of 20s work / 10s rest of each exercise.  All 8 rounds of one exercise are to be performed before moving on Cal Bike V-ups Lateral Hurdle Jumps, 24/20 Sandbag G2S, 100/75  

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