Endurance WOD 7/5/20
Endurance WOD 7/5/20

8am- Virtual Yoga with Brantlee 9am- Olympic Lift Technique 10:15am- Endurance WOD Endurance: AMRAP 12 Minutes: Sprint 100m Walk 100m AMRAP 12 Minutes 50 Double Unders 20 DB Cossack Squat Thrusters 10 Burpees over DB AMRAP 12 Minutes 10 Toes through ring or Toes to Bar 20 Russian Twists (medball, plate, dumbbell) 30 V Ups

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4th of July WOD 7/4/20 7:30am and 9am-Hero WOD
4th of July WOD 7/4/20 7:30am and 9am-Hero WOD

Choose your Hero:  Murph or Tumilson Tumilson 8 Rounds 200m Run 11 Burpee DB Deadlifts 55s/35s (need 2 dumbbells) U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in

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WOD 7/3/20
WOD 7/3/20

10 min AMRAP 5 Strict Pull-ups 10 Front Rack Step-ups, 53/35 15 Supine Skull Crushers, 50/35   ——–2 min rest———-   10 Min AMRAP 24 cal Ski or Bike 12 HSPU   ———2 min rest————-   10 Min AMRAP 30 SA Alt Kb Swing, 53/35 20 Sit-ups 10 Burpees   Virtual 6am + 4pm 10

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WOD 7/2/20
WOD 7/2/20

15 Minutes to a heavy Clean Then…… 6-5-4-3-2-1 Muscle Ups Squat Clean 185/133 Virtual WOD: 7am, 12 noon, 6pm a. Bent Over Row with 2 second pause 3×10-15 b. Floor Press 3×10-20 Then…… 21 Wood Choppers, rt 21 Wood Choppers, lt 50 Jumping Squats 15 Wood Choppers, rt 15 Wood Choppers, lt 50 Jumping Lunges

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WOD 7/1/20
WOD 7/1/20

10 Min EMOM 1 Snatch + 1 Hang Snatch   Then…   4 min AMRAP 400m Run Max Wall Ball Shots, 20/14   ———2 min rest———–   4 min AMRAP 400m Run Max DB Snatches, 50/35   ———2 min rest————   4 min AMRAP 400m Run Max OHS, 95/63   Virtual WOD (6am / 4pm)

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WOD 6/30/20
WOD 6/30/20

a. RDL 5-5-5 b. Floor Press 5-5-5 Then….. *Rx=done in order, scale=broken into sets 61 Pushups 61/45 Cal Bike 61 Box Jumps 24/20 61 Deadlifts 165/113 Happy 61st birthday to Karla K!!! Virtual WOD: 7am, 12 Noon, 6pm a. SA Pec Fly 3×15-20 b. Stiff Leg Deadlifts 3×20 Then……… 5 Rounds 10 HSPU 20 Box

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WOD 6/29/20
WOD 6/29/20

10 min EMOM 1 Squat Clean + 1 Jerk *increase weight from last week   Then…   “Fran Obstacle Debacle” For Time: 21-15-9 Thruster, 95/63 Pull-up   Min 1:00: 30 Double Unders Min 3:00: 7 Burpees over bar Min 5:00: 30 Double Unders Min 7:00: 7 Burpees over bar *Continue this pattern until you complete

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WOD 6/27/20
WOD 6/27/20

Virtual Yoga: 8am Oly : 9am Enduro: 10:15am   Inside WOD AMRAP 18 min  CASH IN: 2k Row or Ski   Then, AMRAP w/remaining time…   15 Plate Burpees 30 OH Plate Lunges, 45/25   ———————–5 min break—————————–   Outside WOD AMRAP 18 min 100m SA OH Carry (switch arms at 50m) 200m SA Farmers

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WOD 6/27/20
WOD 6/27/20

Classes at 7:30am and 9am.  Virtual Class at 9am The whole workout will be outside.  Bring a water bottle. The Hills Have Eyes-The whole workout will be outside.  Bring a water bottle. 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when

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WOD 6/26/20
WOD 6/26/20

Hang Clean: 1-1-1 (all working sets >90%)   Then…   FOR TIME: 400m Run 21 Hang Cleans, 135/93 21 Toes 2 Bar   400m Run 15 Hang Cleans, 165/113 15 Toes 2 Bar   400m Run 9 Hang Cleans, 185/123 9 Toes 2 Bar   Virtual WOD (6am/4pm) Bulgarian Split Squats: 3 x 10-15 per

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WOD 6/25/20 + Fit4all 9am
WOD 6/25/20 + Fit4all 9am

Baz Mamba 5 Rounds, 3 minute rest between rounds: 10 Strict Pullups 20 Pushups 30 Sit Ups 40 Air Squats 50 Double Unders *Each round is to be done as a sprint* Happy birthday to Baz!! Virtual WOD: 7am, 12 Noon, 6pm At Home Barbara: 5 Rounds, 3 minute rest between rounds 20 KB Swings

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WOD 6/24/20
WOD 6/24/20

10 min EMOM 2 Snatch + 1 OHS   Then…   ”B-Day Cap” Cash In: 36 Burpees Then, in any order: 36 Muscle-ups 36 Snatches, 135/83 ——————————————————- Virtual WOD (6am & 4pm) Wall Sit: 3 x 0:40 (add weight if possible) SA High Pulls: 3 x 10-12   then…   For Time: 12 min AMRAP

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