WOD 3/24/17

WWPF   42 Hang Power Clean, 135/93   30 Pullups, (partner hangs from bar)   18 Strict HSPU (partner holds handstand)   30 Hang Power Cleans, 165/113   30 Pullups   18 Strict HSPU   18 Hang Power Cleans, 185/133...

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WOD 3/23/17

DeadLift 2-2-2   Then   7 Rounds of: 10 Deadlift (185/133) 10 Med Ball Cleans 10 Hand Release Pushups   Post loads and times to ZEN and Comments:  

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WOD 3/22/17

Body WT Bench Press: 3 x Max Effort   Strict Chin ups: 3 x Max Effort   Then…   Tabata Fight Gone Bad 8 Rounds of 20 sec on, 10 sec off for each exercise   Row For Cal   Push Press, 75/53   Box Jump, 20″...

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WOD 3/20/17

Find a 2 rep max Back Squat then complete 2 more sets of 2 reps at 90 % Then: 12 min AMRAP  1 rope climb 15′ 10 medball slams 20/14 10 medball jump squats Increase 1 rope climb each round.

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WOD 3/17/17

Push Jerks: 2-2-2   then….   WWPF- AMRAP 18 min 80 Partner Med Ball Sit-ups 60 KB Swings , 70/53 40 Push Jerks, 135/93 20 Strict Pull-ups, partner hangs from bar    

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WOD 3/15/17

Bench Press: 4 X  Max Effort reps at body wt (Goal 8-15 reps) Max Chin Ups 4 X Max Effort   Then..   For Time: 100 DU   30 Wall Balls   9 Ring MU   30 Wall Balls   7 Ring MU   30 Wall Balls   5 Ring MU...

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Open Gym 1-5

The parking lot has been plowed. We will be open for open gym from 1-5 today. We will close promptly at 5. Please keep in mind that the roads are still very bad.

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