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    Read More

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:  Read More

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      ...Read More

Hang Snatch 2-2-2 Then…. AMRAP 15 Minutes 10 DB Snatch 50/35 5 Ring Muscle Up 200m Run 6am Delco ExtravaganzaRead More

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.Read More

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! Read More

17.4 AMRAP 13 min: 55 deadlifts 225/155 55 wall-ball 20/14lbs. 10/9ft targets 55 cal row 55 handstand push-ups  Read More

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    Read More

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:  Read More

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  ...Read More