Power clean 3-3-2-2-1-1-1 Then: 15 Min Amrap of Power Clean Cindy. 5 Pullups 10 Pushups 15 Airsquats Power Clean + 1 (135/95) Increase Power Cleans by 1 rep in each round. Round 1 = 1 PC, Round 2 = 2 PCs, Round 3 = 3 PCs Post Loads and Rounds Completed to Comments:    Read more

Romanian Deadlift: 3 x 5 Strict Handstand pushups: 3 x max effort strict Th en… Complete Reps: 10-9-8-7-6-5-4-3-2-1 Kb Swings, 70/53 Situps Jumping Hurdles, 24″/20″ Then.. M.E. Front Plank (add weight)   This weekend Jenny, Nikki, and Kim will be lifting at the American Open in DCRead more

15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups 3 OHS 175/113   Tina D, rocking it out at the mud runRead more

Front Squat  3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget, our party is Thursday, Dec 18th at 7pm at PJ Whelihan’s in Downingtown!      Read more

10am: Olympic lifting 11am: Endurance WOD 3 Rounds  (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each round 1 MILE CASH OUT RUN Jane and Doug going for it Saturday morningRead more