WOD

*We will be at “Steps to cure sarcoma” Wilson Farm Park 500 Lee Rd. Wayne, PA 19087 *The 5k Run begins at 9am. Please show... Read More

5 Rounds of: 3min AMRAP of: Cash in- 30m Sled Push…315/270 and 10 Burpee Bar Touch Remainder of time max Rope Climbs 3min Rest For... Read More

Strength: 5min EMOM of: 3 Negative Toes to Bar 3 Bench Press Metcon: 3 Rounds of: 22 Bench Press…135/95 22 Toes to Bar 3min Rest... Read More

Metcon: 4 Rounds of: 4min AMRAP of: 20 Goblet Squats…70/53 40/30cal Ski 20 KB Swings…70/53 2min Rest For Total Reps Auxiliary: Every 90sec for 12mins:... Read More

Strength: 15…10…5 of: Shoulder Press Deadlift *use as heavy a load to allow for completion of at least half the Reps in each set Metcon:... Read More

Strength: 8mins to work up to a heavy snatch Then: 2×10 Rep Max pulls on the rower to establish max calhr Metcon: 3 Rounds of:... Read More

**10:00am ONLY TODAY** **BBQ following workout, please bring a food item to share** 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile... Read More

3 Rounds of: 5:20min AMRAP of: Ski Erg Cals :40sec Rest 5:20min AMRAP of: Bike Cals :40sec Rest 5:20min AMRAP of: Row Cals :40sec Rest... Read More

*”MURPH” this Monday 10:00am. BBQ to follow. Please bring a dish, family and friends** 30 Back Squats…225/155 45cal Ski For Time

Strength: 3 Rounds of: 8 Sumo Deadlifts…heavy 8 Strict Dips 2min Rest Metcon: 50…40…30…20…10 of: Calorie Row S. Arm DB Snatch…50/35 For Time (17min Time... Read More