WOD 3/31/24
9AM ENDURANCE Easter Hero WOD “Small” 3 Rounds 1000m Row or Ski 50 Burpees 50 Box Jumps Run 800m
WOD 3/30/24
Butterfly Run 5k or Mile Walk OR OPEN GYM: 8am – 12noon Open Gym WOD 20 MIN AMRAP “Deadlifting Cindy” 5 Pull-ups 10 Push-ups 15... Read More
WOD 3/29/24
WWPF AMRAP 15 MIN 400M Farmers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53 AMRAP 15 MIN 400m Sandbag Carry Relay, 100/75... Read More
WOD 3/28/24
10 Minutes to a heavy clean AMRAP 10 Minutes5 Cleans 185/13310 HSPU or Ring Pushups AMRAP 10 Minutes10 Strict T2B15 GHD Sit-ups or Weighted Sit-ups20... Read More
WOD 3/27/24
RDL 3×10 Strict Press 3×10 Then….. 4 Rounds 10 Push Press 135/93 20 Cal Row 3 Rope Climbs 18′
WOD 3/26/24
15 min to heavy power snatch then… 18 min EMOM MIN 1: 12 T&G Power Snatches, 95/63 MIN 2: Max Wall Ball Shots, 20/14 MIN... Read More
WOD 3/25/24
Back Squat: Test 1 RM Then…. AMRAP 13 Minutes 3 Back Squats 80% of 1 RM 2 Toes to Ring 1 Ring Muscle Up Cash... Read More
Sunday 3/24/24
We will have Open Gym only from 6am-12 Noon. No classes. We will be participating in the Philly Love Run Optional Endurance WOD: SMURPH (mini... Read More
WOD 3/23/24
Bench Press 3-3-3 Then…. AMRAP 20 Minutes 50 DB Hang Clean 50/35 10/8 Cal Bike or Ski 40 Burpee Deadlift 10/8 Cal Bike or Ski 30... Read More
WOD 3/22/24
WWPF “Lunge Much?” 10 Min AMRAP 30 OH SA DB Lunges, 50/35 (Synchronized) 12 Alt Wall Walks 10 Min AMRAP 40 Sandbag Lunges, 100/75 (mix... Read More