Box Squat 5×5 at 65% of your 1 rep max then… 21-15-9 KB Swings Strict Toes to Rings  Read More

Reminder: No olympic lifting class today Open gym 9-12 Endurance 11am AMRAP 35 Minutes 400m Run or 500m Row 5 Strict Pullups 10 Toes To Bar 20 KB Swings 50/35 40 Box Step Ups 24/20 The Elizabeth Ciunci Butterfly run is March 31st.  Sign up here: https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead More

  21-18-15-12-9-6-3 DB Snatch, alt 50/35 DB Weighted Lunge Burpee Over Dumbbell V Up Or Open WOD 18.4 For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts 50-ft. handstand walk 15 deadlifts 50-ft. handstand walk 9 deadlifts 50-ft. handstand walk Time cap: 9 minutesRead More

WWPF For Time: 50 Synchronized Wall Ball Shots, 20/14 2 Alt Rope Climbs 30 Russian Twists, 20/14 (alt reps)  2 Alt Rope Climbs 10  Strict Pull-ups (Synchronized)   40 Synchronized Wall Ball Shots 2 Alt Rope Climbs 30 Russian Twists, 20/14 (alt reps) 2 Alt Rope Climbs 20 Strict Pull-ups (Alt w/Partner Hanging)   30...Read More

Front Squat 3-3-3   Then   4 Rounds of:   50 Double Unders 25 Pushups 10 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:  Read More

Bench Press: 3RM 2 x  3 @ 90%   Then…   0:00 – 5:00  (5 min AMRAP) 50  OHS, 95/63 *Max Toes 2 Bar in Remaining Time   2 min break   7:00 – 11:00  (4 min AMRAP) 40 Box Jump Overs, 24/20 *Max Toes 2 Bar in Remaining Time   2 Min Break  ...Read More

EMOM 7 Minutes-Increase weight each round 3 Hang Cleans 1 Jerk Then….. AMRAP 15 Minutes 2 Ring Muscle Ups 4 Strict HSPU 8 Hang Power Cleans 115/83  Read More

One Rep Max Back Squat Test! 10 min AMRAP Alternating L/R Turkish Get-ups 50/35 KB or DBRead More

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...Read More

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:...Read More