WOD 4/27/17

WOD 4/27/17

Back Squat 2-2-2 Then: 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 Post Loads and Times to Zen and Comments:

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WOD 4/26/17

Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E.  (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53         DON’T...

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WOD 4/25/17

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The Hutch

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WOD 4/24/17

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs...

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Endurance WOD 4/23/17

9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict Pullups 10 Pushups 15 Air Squats How can you help get Marco to Regionals?? 1. Donate at the desk at the gym 2. Attend...

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WOD 4/21/17

WWPF   0:00 – 8:00 Establish a Max Hang Snatch   10:00 – 22:00 12 min AMRAP 30 Thrusters, 95/63 8 Alt Rope Climbs   24:00 – 32:00 8 min AMRAP Max Cal Row (partner holds pet rock)          ...

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WOD 4/20/17

Back Squat 3-3-3   Then   12 Min AMRAP   4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15)   Post Loads and Times to Zen And Comments:    

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WOD 4/19/17

  For Time:   125  DU   60 Kb Swings, 53/35   40 Pullups   20 OHS, 95/63   800m Run   20 OHS, 95/63   40 Pushups   60 Med Ball Situps, 20/14   125 DU     Order Wednesday for Sunday night...

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WOD 4/18/17

15 Minutes to a heavy Clean and Jerk Then….. 4 Rounds 3 Clean and Jerks 205/143 10 Strict HSPU 300m Run Meet Faith, CFWC member and owner of Steelehouse Nutrition in West Chester! Check out their website...

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WOD 4/17/17

Front Squat: 3 x 5 (3 sec pause on reps 1-3-5)  3 rounds for time 30 DB Alt Reverse lunges off a 45lbs plate 50/35 20 Single leg toes to bar 10 DB Push-ups  (use your db to get a deeper range of motion chest touches deck)

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