10
Jan
1.11.16 MONDAY “BAR CRAWL”
Strength: 3×5 TnG Snatch Metcon: 21…15…9 of: Thruster…115/75 Snatch…115/75 Burpee Bar Touch 1min Rest between sets For Time (17min Time Cap)
Daily WOD
ENDURANCE: 2 Rounds of: 50cal Assault Bike 1000m Row 100 Double Unders 800m Run 5min Rest For Time OLYMPIC- Clean n Jerk
7 Rounds of: 15 Box Jumps…24/20″ 5 Shoot Throughs 10 KB Swings…70/53 For Time (15min Time Cap)
Strength: 5×1 Power Clean- work up to a heavy single. (not looking for a 1rm) Metcon: 3 Rounds of: 500m Row 8 Burpee Over Bar... Read More
3 Rounds of: 4min AMRAP of: 20 HSPU’s…25’s 6 30m Shuttle Touches 40 Wall Ball Sit Ups…20/14 40 Wall Balls…20/14…10/9 4min Rest For Total Reps... Read More
Strength: 10min to establish 3rm Hang Squat Snatch Metcon: 45 Hang Squat Snatches…155/105 (6 Toes to bar EMOM) For Time (12min Time Cap)
Strength: 3×3 Bench Press Metcon: Tabata= 8 Rounds of 20sec work, 10sec Rest. Tabata Assault Cals Tabata KB Swings…70/53 Tabata Cal Row Tabata Bench Press…135/95... Read More
3
Jan
1.4.15 MONDAY “FITNESS”
Strength: 3×3 Thruster- work up to a heavy triple from the rack Metcon: 4 Rounds of: 3min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar... Read More
2
Jan
1.3.16 SUNDAY
No classes today. Relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382
1
Jan
1.2.16 SATURDAY
No classes today, relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382
**LAST DAY AT OLD GYM** **MOVING DAY TODAY** 2 rounds: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad... Read More
*No 5pm, 6pm or 7pm Classes today* 4 Rounds of: 20 Burpee onto plate 16 Hang Snatches…115/75 3min Rest For Time HAPPY NEW YEAR EVERYONE!!!
27…21…15…9 of: High Wall Balls…20/14…12/11 Toes to Bar For Time (12min Time Cap) Monday Jan 4th will be the first day of classes at the... Read More
5 Rounds of: 2min AMRAP of: 22 KB Swings…70/53 22 Box Jumps…24/20″ Remainder of 2min Cal Row 2min Rest For Total Reps
15min AMRAP of: 15 Chest to Bar Pull Ups 15 HSPU’s…25’s 10 Burpee Over Bar (EMOM of 5 Thrusters…115/75) For Total Reps Hoodies are IN!!... Read More
ENDURANCE: 3000m Row 30 G.I. Janes 1mile Run For Time OLYMPIC- Clean n Jerk
21…15…9 of: Burpee Box Jumps…24/20″ Single Arm KB Snatch…70/53 (35 Wall Balls…20/14…10/9 after each set) For Time (18min Time Cap)
*NO 6pm or 7pm CLASSES* Cash in- 100m Prowler Push…270/180 Then: 40…30…20…10 of: KB Swings…70/53 Butterfly Sit Ups For Time (12min Time Cap)
4 Rounds of: 20 Calorie Row 40 Double Unders 20 Toes to Bar 20 HSPU’s…25’s 4min Rest For Time (22min Time Cap)
400m Run 21 Hang Clean n Jerks…155/105 1min Rest 400m Run 15 Hang Clean n Jerks…155/105 1min Rest 400m Run 9 Hang Clean n Jerks…155/105... Read More
20
Dec
12.21.15 MONDAY “LUNG CHIP”
60 HDD Wall Balls…20/14…12/11 50 Chest to Bar Pull Ups 40 Burpees onto Plate 30 KB Swings…70/53 20 Cal Row For Time (15min Time Cap) ... Read More
With a partner complete the following: 4 Rounds of: 1500m Row (split between both partners) 800m Run (both partners run at the same time) For... Read More
1000m Row 100 Double Unders 30 Deadlifts…225/155 40 Toes to Bar For Time (13min Time Cap) Coming soon, 3,000sf MORE of Elite Fitness! HOLIDAY... Read More
21…15…9 of: Thrusters…165/115 Bar Muscle Ups (sub- Strict Chin Ups) For Time (15min Time Cap) HOLIDAY HOURS: Thursday December 24th, Christmas Eve- NO 6pm or... Read More
4 Rounds of: 45 Russian Twists…20/14 27 Wall Ball Sit Ups…20/14 15 Toes to Bar 2min Plank Hold For Time Coming soon, over 1000sf of... Read More
15
Dec
12.16.15 WEDNESDAY “RODEO”
27…21…15…9 of: Calorie Row (3 Rope Climbs after each set) For Time (12min Time Cap)
14
Dec
12.15.15 TUESDAY “MANGLER”
3 Rounds of: 4min AMRAP of: 5 HSPU’s…45’s 10 C2B Pull Ups 15 OHS…95/55 20 Double Unders 4min Rest For Total Reps
6min AMRAP of: 15 Snatches…155/105 15 Burpee Box Jump Over…24/20 10 Bar Muscle Ups (sub-15 chin ups) 40 Wall Balls…20/14…10/9 8min Rest 8min AMRAP of:... Read More
4 Rounds of: 3 Tire Flips 800m Run 3 Tire Flips 3min Rest For Time OLYMPIC- Clean n Jerk
With a partner complete the following: 21…15…9 of: Snatch…135/95 Burpee Bar Touch Toes to Bar For Time -Partner 1 completes the round of 21’s while... Read More
25 OHS…115/75 400m Run 25 HDD Wall Balls…20/14…12/11 400m Run 25 Chest to Bar Pull Ups 400m Run For Time (14min Time Cap)
3 Rounds of: 24 HSPU’s…25’s 12 Power Cleans…185/125 (EMOM 6 Toes to Bar) For Time (12min Time Cap)
27/6…21/5…15/4…9/3 of: Box Jump Overs…24/20″ Rope Climbs For Time (14min Time Cap) New Location Evening Class Schedule change: Monday- Thursday- 4:30pm, 5:30pm and 6:30pm Friday-... Read More
5 Rounds of: 3min AMRAP of: 20cal Row 20 KB Swings…70/53 20 Push Ups 3min Rest For Total Reps
3 Rounds of: 5min AMRAP of: 10 Wall Balls…20/14…10/9 10 Chest to Bar Pull Ups 10 Thrusters…115/75 10 SDLHP…115/75 10 Burpee Over Bar 5min Rest... Read More