WOD 2/19/18

Find your 2 rep max Back Squat then complete 2 sets of 2 @ 90% then… 5 Rounds 1min Max Effort on the Assault Bike 10 Jumping Squats (you can add weight to scale up like a barbell or KB) 10 Plyo Push-ups Rest 1 min before repeating score is total calories from Fan Bike.

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Endurance 2/18/18
Endurance 2/18/18

Reminder: No Olympic Lift class.  We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double Unders

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WOD 2/17/18
WOD 2/17/18

15 Minutes to a heavy Strict Press Then…. “JIMMY DYCE” 20min AMRAP of: 9-7-5 of: Snatch 145/83 HSPU then….. 15-10-5 of KB Swings 70/53 Burpees then….. 21-15-9 Thruster 95/65 Pull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A

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WOD 2/16/18

WWPF 12 Min to find 2 Rep Max Front Squat   Then…   For Time: 50 Back Squats, 135/93  21 Synchronized Burpees (Over Bar) 12 Rope Climbs, Alt    40 Front Squats, 135/93 15 Synchronized Burpees (Over Bar) 8 Rope Climbs, Alt   30 OHS, 135/93 9 Synchronized Burpees 4 Rope Climbs, Alt    

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WOD 2/15/18
WOD 2/15/18

The Single Life, Post Valentine’s Day WOD.   Snatch 1-1-1   Then:   30 Rounds For time:   1 Snatch (155/103) 1 Burpee 1 Muscle Up (Ring or Bar)   Post Loads and Times to Zen and Comments:  

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WOD 2/14/18
WOD 2/14/18

Bench Press: 6RM 2 x 6 @ 90   Then…   Tabata – Complete 8 Rounds of each movement before moving on. Each round is 20 seconds of max effort work / 10 sec of rest. Movements can be done in any order.  Thrusters, 75/45 Assault Bike Russian Twists, 20/14 SDHP, 75/45   The Philadelphia

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WOD 2/13/18
WOD 2/13/18

EOMOM 10 Minutes 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk 215/143 10 Chest to Bar Pullups Then…. Crossfit Open 17.1 For time: 10 DB snatches 50/35 15 burpee box jump-overs 24/20 20 DB snatches 15 burpee box jump-overs 30 DB snatches 15 burpee box jump-overs 40 DB snatches 15 burpee

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2/12/18 WOD
2/12/18 WOD

Back Squat 4 rep max then 2 sets at 90% Then… 10 Min AMRAP KB Clean KB reverse lunge (on the KB side that leg goes back) KB Press (from that kneeling position) KB Thruster 53/35

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WOD 2/9/18
WOD 2/9/18

WWPF 0:00 – 10:00 3RM Front Squat   12:00 – 25:00 13 Min AMRAP 25 Synchronized Wall Ball Shots, 20/14 25 Partner Med Ball Situps, 20/14 25 C2B Pullups (partner hangs / Switch every 5)   26:00 – 32:00 6 Min AMRAP Max Cal Row *Partner holds front plank. Switch when partner comes out of

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