Partner Girl WOD Friday AMRAP 30 Minutes Fran 45 Thrusters 95/63 45 Pullups *400m Run Relay Nasty Girls 150 Air Squats 21 Ring Muscle Ups 30 Hang Power Cleans 135/93 *400m Run Relay Annie 150 Double Unders 150 Sit Ups *400m Run RelayRead More

10 Min EMOM 6 Burpees Over Bar + 1 Snatch (heavy) FOR TIME 50 Power Snatches, 75/53 40 Wall Ball Shots, 20/14 30 OH Barbell lunges, 75/53 20 Burpees Over Bar 10 BMURead More

Strict Press 3×6 (pause in bottom) Then, 2 sets ME Reps with DBs (looking for 8-12 rep range) Then……. 800m Row or Run or Ski 5 Rope Climbs 15′ 25 Bench Press 185/123 5 Rope Climbs 300m Farmer Carry 70s/53sRead More

EMOM 10 Min 20 DU + 1 Clean 5 Rounds 200m Run 50 Double Unders 300m Run 10 Power Clean, 135/83Read More

Every 90 seconds Back Squat 5×3 @88-90% Then, 1×30 second hold at 120-130% Then…… 3 Rounds 20 DB Snatch (Heavy) 20 Toes to BarRead More

AMRAP 30 Minutes-Murph Prep 5 Strict Pullups 10 Decline Pushups (feet Elevated) 15 Air Squats *Run 400m or Bike 20 Cal Every 5 RoundsRead More

Open Gym Only 8am-11:30 See you at the Butterfly Run Date: Saturday, April 8th, 2023 Location: Great Valley High School, or Virtual Option Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located solely on GVSD property....Read More

Hang Clean 1-1-1 Then….. AMRAP 20 Minutes-Relay Style 1 Rope Climb 18′ (super rx legless to 15′) 5 Shuttle Runs (10 passes) 1 Hang Clean 225/153Read More

4 Rounds: 2 Minutes work, 2 Minutes rest 50′ Sled Push (inside) *Max Cal Ski with remaining time And….. 4 Rounds: 2 Minutes work, 2 Minutes rest 20 Burpees *Max Cal Bike with remaining timeRead More

Strict Press: 3 x 6 Then, drop wt 10-15% and do 2 sets of max reps Age Group Qualifiers WOD 1: 20 Min CAP 3 Rounds 2 x 25′ DB Walking Lunges (hang position) , 50’s/35’s 20 Toes 2 Bar Immediately followed by: 2 Rounds 2 x 25′ Walking Lunges (rack position) 15 Chest 2...Read More