WOD 3/26/17

9am open gym 10am Oly Class 11am Endurance   30 min Partner Enduro   Partner A: 400m Run   Partner B: AMRAP 4 Strict Pullups 6 Box Step Ups w/ plate 8 Ring Dips 10 Burpees   *Partners will switch after each run     What you may have felt like after 17.5  

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WOD 3/25/17

Open WOD 17.5     10 rounds for time of: 9 Thrusters (95#/65#) 35 Double Unders   Scaled: 65#/45# and 35 Singles Teens (age 14-15): 65#/45# and 35 Double Unders Teens Scaled (age 14-15): 45#/35# and 35 Singles Masters 55+: 65#/45# and 35 Double Unders Masters 55+ Scaled: 45#/35# and 35 Singles   Post Score

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WOD 3/24/17

WWPF   42 Hang Power Clean, 135/93   30 Pullups, (partner hangs from bar)   18 Strict HSPU (partner holds handstand)   30 Hang Power Cleans, 165/113   30 Pullups   18 Strict HSPU   18 Hang Power Cleans, 185/133   30 Pullups   18 Strict HSPU   17.5  = Thrusters/DU    

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WOD 3/23/17
WOD 3/23/17

DeadLift 2-2-2   Then   7 Rounds of: 10 Deadlift (185/133) 10 Med Ball Cleans 10 Hand Release Pushups   Post loads and times to ZEN and Comments:  

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WOD 3/22/17
WOD 3/22/17

Body WT Bench Press: 3 x Max Effort   Strict Chin ups: 3 x Max Effort   Then…   Tabata Fight Gone Bad 8 Rounds of 20 sec on, 10 sec off for each exercise   Row For Cal   Push Press, 75/53   Box Jump, 20″   Wall Ball Shots, 20/14      

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WOD 3/20/17

Find a 2 rep max Back Squat then complete 2 more sets of 2 reps at 90 % Then: 12 min AMRAP  1 rope climb 15′ 10 medball slams 20/14 10 medball jump squats Increase 1 rope climb each round.

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WOD 3/19/17 – NO OLY CLASS

9am – 11am OPEN GYM   11am Enduro   30 MIN AMRAP:   40 DU   20 Situps   10 Burpee Pullups   5 Thrusters, 135/93   *1 min plank at minutes 6, 12, 18, 24 *Must row 1k during wod   Our next New You Challenge is starting April 2nd! 

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WOD 3/17/17

Push Jerks: 2-2-2   then….   WWPF- AMRAP 18 min 80 Partner Med Ball Sit-ups 60 KB Swings , 70/53 40 Push Jerks, 135/93 20 Strict Pull-ups, partner hangs from bar    

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WOD 3/16/17

Snatch 2-2-2   Then:   5 Rounds of:   7 Power Snatch 135/93 9 Toes to Bar 11 Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 3/15/17

Bench Press: 4 X  Max Effort reps at body wt (Goal 8-15 reps) Max Chin Ups 4 X Max Effort   Then..   For Time: 100 DU   30 Wall Balls   9 Ring MU   30 Wall Balls   7 Ring MU   30 Wall Balls   5 Ring MU   100 DU  

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