Call Us: (610) 517-5961

Daily WOD

19
May

5.19.10 WEDNESDAY "DOUBLE-UN FRAN" 21 Thrusters…115/65 pounds 21 Chest to Bar Pull Ups 50 Double Unders 15 Thrusters… 115/65 pounds 15 Chest to Bar Pull...
Read More
17
May

5.18.10 TUESDAY HAPPY B-DAY TIM!- this ones for you! "TIMMY'S LUNCH (OR 12 DAYS OF X-MAS)" 1 Burpee 2 Push Press… 95/65 pounds 3 Hang...
Read More
16
May

5.17.10 MONDAY "BALL-SLAMMIN" 10-1 Reps for time of: KB Swings…70/35 pounds Push Press…135/45 pounds Ball Slams…20/14 pounds Post time and load to comments   Strength:  Overhead...
Read More
14
May

5.15.10 SATURDAY "CLEAN CINDY" AMRAP 15min 5 Pull Ups 10 Push Ups 15 Air Squats 2 Clean n Jerks… 185/95 Post rounds completed to comments  ...
Read More
13
May

5.13.10 FRIDAY "DEMI" 15…10…5 of: Squat Snatch… 115/55 pounds G.I. Janes Post time and load to comments   Strength:  Power Cleans  3…3…3 Push Jerk  3…3…3  
11
May

5.12.10 WEDNESDAY "ROW JOE" 10 Rounds for time of: 100m Row 5 Thrusters… 135/55  Post time and load to comments   
10
May

5.11.10 TUESDAY "BUMPY ROAD, NO SEAT" Bike 2miles 21 Clapping Push Ups over PVC (lay PVC bar paralelle next to body, spring up from push...
Read More
10
May

5.10.10 MONDAY "EVENT #5 CENTRAL EAST REGIONALS" 3 Rounds for time of: 9 Squat snatches… 135/75 pounds 18 Chest to Bar Pull Ups then: 400m...
Read More
4
May

5.5.10 WEDNESDAY "CENTRAL EAST REGIONAL AFFILIATE WOD 1" L1's and L2's 3 Rounds for time of: 20 KB Swings… 53/25 pounds 10 C2B Pull Ups...
Read More
3
May

5.4.10 TUESDAY "PERRY-PLEGIC" L1's 30 Muscle-Ups (sub: 3 Pull Ups, 3 Ring Dips per Muscle-Up) 1000m Row For Time L2's 50 Paralelle Ring Pull Ups...
Read More
2
May

5.3.10 MONDAY "BEAR COMPLEX" L1's 7 Bears …185/95 pounds 5min Rest then: "ABBEY" 25…20…15…10 of: GHD-Sit Ups GHD- Back Extension 400m Run or Row(if you...
Read More
30
Apr

5.1.10 SATURDAY "SICK STASH-DASH" 400m Run 100 Thrusters… 45/15 pounds 400m Run 100 Jumping Pull Ups 400m Run 100 KB Sumo Deadlifts… 70/35 pounds 400m Run...
Read More
29
Apr

4.30.10 FRIDAY "FRIDAY SMACK DOWN" L1's and L2's Every minute on the minute complete 1 OHS (Overhead Squat) and 1K2E (Knees to Elbow).  On the...
Read More
27
Apr

4.28.10 WEDNESDAY L1's "Hello Kitty" For Time: 50 Kitten-Puppy-Baby-Bunnies…115/75 At the top of every minute, do 5 C2B Pull Ups (Kitten-Pupppy-Baby-Bunny= Squat Clean n Press with a...
Read More
26
Apr

4.27.10 TUESDAY "FIGHT GONE BAD" 3 rounds of: 1min Wall Balls… 20/14 pounds (for reps) 1min SDLHP… 75/45 pounds (for reps) 1min Box Jumps… 20/18"...
Read More
25
Apr

4.26.10 MONDAY "HUNDO" 40 Snatches…115/55 pounds 40 Toes to Bar 20 Burpees For Time Post time and load to comments Auxiliary:  Row 500m X 3...
Read More
22
Apr

4.23.10 FRIDAY "VA SECTIONALS" AMRAP 3min of: Clean n Jerk…185/115 pounds Rest 10min then: "Cindy" AMRAP 20min of: 5 Pull Ups 10 Push Ups 15...
Read More
20
Apr

4.21.10 WEDNESDAY "ABBEY OOP" 20min AMRAP of: 10 Wall Balls…20/14 pound balls 10 Sit Ups 50m Sprint score= total number of reps completed in 20min...
Read More
19
Apr

4.20.10 TUESDAY "HIGH NOON" 10-1 of: Hand Clap Push Ups Chest to Bar Pull Ups Push Press…115/55 SDLHP…115/55 For Time Post time and load to...
Read More
18
Apr

4.19.10 MONDAY "CUTE BEAR" 5 Rounds for time of: 5 "Bears" (see video below)…115/55 pounds 10 Pull Ups 15 Sit Ups 200m Run 1 "Bear"=...
Read More
16
Apr

4.17.10 SATURDAY "CF GAMES VIDEO QUALIFIER" 5 Rounds for time of: 10 Deadlift… 225/135 pounds 10 Box Jumps… 24/20" box 10 Toes to Bar For...
Read More
15
Apr

4.16.10 FRIDAY "ZERO GRAVITY" 3 Rounds of: 7 Hand Clap Push Ups (push up n clap hands behind back) 7 OHS (overhead squat)… 115/65 pounds 7 C2B...
Read More
13
Apr

4.14.10 WEDNESDAY "EXPLODE FOOSBALL" 8…7 of: Santch…115/75 pounds Toes to Bar then: 200m Run 6…5…4 of: Snatch…115/75 pounds Toes to Bar then: 200m Run 3…2…1...
Read More
12
Apr

4.13.10 TUESDAY "U-REEKA" 18…15…12…9 of: Lunges… 45/25 KB Swings… 70/35 Burpees   Post time and load to comments   Skill: Double Unders Strength:  Bench Press...
Read More
12
Apr

4.12.10 MONDAY "PINK SOCKS" (RIGHT SOCK) 5/1…4/2…3/3…2/4…1/5 of: Deadlift… 315 pounds/ HSPU's with paralettes (nose to 2 stacked up 45# bumpers) REST 2min (LEFT SOCK) 5/1…4/2…3/3…2/4…1/5...
Read More