Daily WOD
Strength: 5×3 Shoulder Press Metcon: 4 Rounds of: 20/15 Cal Assault Bike 21 SDLHP’s…115/75 21 Shoulder to OH…115/75 21 Pull Ups 3min Rest For Time... Read More
20min AMRAP of: 24 Butterfly Sit Ups 12 KB Swings…70/53 12 30m Shuttle Touches For Total Reps
Strength: 5×3 OHS Metcon: 5 Rounds of: 40 Double Unders 12 OHS…135/95 For Time (12min Time Cap)
Strength: 8min to work up to a heavy Snatch Metcon: 5 Rounds of: 3min AMRAP of: 20cal Row 10 Burpee Box Jump Over…24/20″ 15 Hang... Read More
17
Jan
1.18.16 MONDAY “FREE THROW”
Strength: 2×8 Back Squat Metcon: 2 Rounds of: 70 Wall Balls…20/14…10/9 40 Chest to bar pull ups 3min Rest For Time (15min Time Cap) Mark... Read More
ENDURANCE: 100/80cal Assault Bike 2000m Row (EMOM of 7/4 Push Ups) For Time (25min Time Cap) OLYMPIC- Snatch
With a partner complete the following: 2 Rounds of: 50 Shoot Throughs 60 KB Single Arm Snatches…53/35 70 Burpee onto plate 80 Thrusters…95/55 3min Rest... Read More
14
Jan
1.15.16 FRIDAY “BULL WINGS”
Strength: 5×3 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 12 Hang Cleans…185/125 75 Double Unders For Time (12min Time Cap)
27…21…15…9 of: Toes to Bar OHS…95/55 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (15min Time Cap)
Strength: 3×3 Front Squat Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 20 KB Swings…70/53 5 Wall Walks 10 30m Shuttle Touches... Read More
Strength: 3×3 Shoulder Press Metcon: 12min AMRAP of: 30 Chest to Bar Pull Ups 30 S2OH…135/95 30 Cal Row 30 Butterfly Sit Ups For Total... Read More
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)
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