WOD 3/11/18
WOD 3/11/18

9am-11am:  Open Gym 10am: Olympic Lifting Class 11am: Endurance   Complete Both  AMRAP’S in any order…..   AMRAP 18 MIN 250m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pullups 500m Row 21 Wall Ball Shots 15 Med Ball Sit-ups 9 C2B Pull-ups 750m Row 21 Wall Ball Shots 15 Med Ball

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WOD 3/10/18
WOD 3/10/18

Snatch: 1RM   Then.,.   14 Min Ladder (3-6-9-12-15-18…..) Kb Swing, 70/53 HR Push-up Goblet Squat, 70/53   OR   Workout 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB snatches Time cap:

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WOD 3/9/18
WOD 3/9/18

WWPF 0:00-9:00 9 MIN CAP Find 5RM Front Squat (FROM FLOOR / NO RACK)   ——1 min break——-   10:00 – 19:00 9  MIN AMRAP 40 Cal Assault bike (Men) / 30 Cal Bike (Women) – switch as needed 20 DB Hang Squat Clean, 50’s/35’s  (Switch every 5 reps)   —–2 min break——–   21:00

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WOD 3/8/18
WOD 3/8/18

Dead Lift 3-3-3   Then   12 Min AMRAP   7 Thrusters (95/63) 7 Wall Balls 7 Weighted Pullups (20#/14# – Hold Wall ball b/w feet or knees)   Post Loads and Times to ZEN and Comments:  

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WOD 3/7/18
WOD 3/7/18

Bench Press: 3 RM 2 x 3 @90%   Then…   For Time 75 Double Unders 36 OHS, 95/63 36 Box Jumps, 20′   55 Double Unders 24  OHS 24 Burpee Box Jumps, 24″   35 Double Unders 12 OHS 12 Burpee Box Jump Overs, 30″     Stay updated on our website and social

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WOD 3/6/18
WOD 3/6/18

15 Minutes to a Heavy Clean and Jerk Then…. 12 Minute Ladder 1 2 3 4 5 6 7 8…. Squat Clean 185/113 Ring Or Bar Muscle Up Jess D getting her handstand holds  

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WOD 3/5/18

Find a 2 Rep Max Back Squat, complete 2 sets of 2 at 90% Then… AMRAP 10 min 10 Suitcase Dealifts 70/53 KB Farmers KB Carry 40m (same weight)

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Endurance WOD 3/4/18
Endurance WOD 3/4/18

9 am Open Gym 10 am Olympic Lift Class 11 am Endurance In any order, no break between Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups   10 Min Cindy 5 Pullups 10 Pushups 15 Air Squats   10 Minutes Nate 2 Ring or Bar Muscle Ups (Scale 5 pull/5push) 4 HSPU 8 KB Swings

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WOD 3/3/18

8am and 9am Regular classes: 15 Min to a heavy Clean Then…. 1-2-3-4-5-6-7-8-9-10 Front Squat 95/63 Bar Facing Burpee   IF YOU ARE SIGNED UP FOR THE OPEN: 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a   Please Note: Open Competitors will not warm

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WOD 3/2/18
WOD 3/2/18

  WWPF 1000m Row (Partner Holds Front Plank) – Switch when partner can’t hold plank 42 Hang Power Cleans, 135/93 (mix reps anyway) 30 Shoulder 2 OH, 135/93 (mix reps anyway) 12 Alt Rope Climbs   1000m Row (Partner holds Handstand) – Switch when partner can’t hold Handstand 30 Hang Power Cleans, 165/113 20 Shoulder

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WOD 3/1/18
WOD 3/1/18

Hang Snatch 2-2-2   Then:   21-18-15-12-9-6-3   KB Swing 53/35 Box Jump Ring Pushups   Post Loads and Times to Zen and Comments:  

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