WOD 8/14/16

10am Oly Lifting 11am Enduro WOD For Time: 800m Run 80 DU 15  KB Swings, 53/35 600m Run 60 DU 15 KB Swings 400m Run 40 DU 15 KB Swings 200m Run 20 DU 15 KB Swings

Read more

WOD 8/12/16

WWPF 2 Rounds: 50 Synchronized Pushups 40 Front Rack Lunges, 135/93 30 Synchronized Burpees over bar 200m Barbell Carry, 135/93 7 years ago we were installing our first set up pull-up bars. Join us Saturday Aug 20th for our 7th Year Anniversary...

Read more

WOD 8/11/16

Deadlift   5×1   Then,   AMRAP 10 minutes:   9 deadlifts, 225#/155# 15 Toes 2 Bar 21 Double Unders   Post Loads and Times to ZEN and Comments:  

Read more

WOD 8/10/16

Push Press: 3 x 5 Weighted Strict Chin-up (3 sec pause at top): 3 x 5 Then… For Time: 400m Run 30 OHS, 95/63 15 Lateral Box Jump Overs, 24/20 300m Run 20 OHS, 115/83 15 Lateral Box Jump Overs 200m Run 10 OHS, 135/93 15 lateral Box Jump...

Read more

WOD 8/9/16

EMOM 7 Minutes 1 Clean 1 Hang Clean 1 Jerk Then…. 5 Ring Muscle Ups 5 Clean and Jerks 165/103 4 Ring Muscle Ups 4 Clean and Jerks 185/113 3 Ring Muscle Ups 3 Clean and Jerks 205/133 2 Ring Muscle Ups 2 Clean and Jerks 215/143 1 Ring Muscle...

Read more

WOD 8/8/16

Happy belated birthday to Patty! 5×5 Tempo Back Squat @75% of 1 rep max Then…. 3 min All out effort: 200m row/run 20 Burpees *Rest 3 min and repeat

Read more

Endurance WOD 8/7/16

9am-11am- Open Gym (must be done by 11am endurance class) 10 am- Olympic Lift Class with Coach Ryan 11 am- Endurance with Coach Brian Endurance 5 Rounds- Rest 2 Minutes between rounds 40 Double Unders 15 Box Jumps 24/20 100m Plate Carry 45s/25s...

Read more

WOD 8/6/15

Over Head Squat 2-2-2   Then:   AMRAP 12 Min   200 meter run 15 Situps 12 Over Head Squat 95/63 9 Ring Dips   Post Loads and time to ZEN and Comments:  

Read more

WOD 8/5/16

WWPF Partner Chipper 75 S2OH 135/93 800m Relay (partner 1 runs 400, then partner 2) 75 Chest to Bar Pullups 800m Relay 75 Burpee over Box 24/20 800m Relay 75 Back Squats 135/93 800m Relay 75 Front Squats 135/93  

Read more

WOD 8/3/16

Push Press: 3 x 3 Strict Chin-up: 3 x 3 (3 sec pause at top) Then… 1000m Row 30 Alt Pistols, 35lb/17.5lb 15 Ring Muscle-ups Terry showing off his Pistol    

Read more
Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email