Daily WOD – Oct 29, 2013
"CrossFit Total" Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: Today’s workout is a CrossFit benchmark. After warming up, you’ll have three and ONLY THREE attempts at each lift to establish a one…
Daily WOD – Oct 28, 2013
Complete 3 Partner Interval AMRAPs in 5 minutes of: 5 power snatches (135/95#) Then 10 wallballs (20/14# to 10/9') Then 5 burpees Rest approximately 5 minutes between AMRAPs. Community Notes: Tuesday the 29th will be…
Football WOD – Oct 27, 2013
Complete 5 rounds: 10R/10L weighted step ups (135/95#) 20 evil wheels (135/95#) Max consecutive strict pull ups Rest 90 seconds between each round. WOD Notes: Record total number of strict pull ups.
Daily WOD – Oct 26, 2013
Snatch 1-1-1-1-1-1-1 WOD Notes: This workout can be completed during barbell club today. Compare to 130525. Community Notes: Happy Birthday Jimbo!! "Lift Up Luke" - Amazing work by the gym for the "Lift Up Luke"…
Daily WOD – Oct 25, 2013
Complete 8 rounds for time of: 5 handstand push ups 5 L/5R pistols 5 L-sit pull ups Community Notes: The Phoenixville Citizen's Advocacy 5k/10k and 1 mile fun run is this Saturday morning. Click HERE for details. The…
The Champs!
The nutrition challenge ended just about a week ago and we hope everyone is still on the healthy eating wagon (after an obligatory cheat day or two)! Thanks to everyone who toughed out the whole…
Make Up Day – Oct 24, 2013
Come in between 4:30 and 7:30 to make up one of the last six workouts. This week the choices are: Banded Deadlift 10x2 the 5x8 good mornings (40% back squat) "Lift Up Luke" - AMRAP…
Daily WOD – Oct 23, 2013
“Kelly” 5 rounds for time of: 400m Run 30 box jumps (24/20″) 30 wallballs (20/14# to 10/9′) WOD Notes: This is a benchmark WOD, and it’s a long one! The fastest athletes can finish this…
Daily WOD – Oct 22, 2013
AMRAP in 8 minutes of: 2 KB swings (70/53#) 2 toes to bar 4 KBS 4 T2B 6 KBS 6 T2B ... WOD Notes: Each round of the workout adds 2 reps to each movement.…
Daily WOD – Oct 21, 2013
Split Jerk 3-3-3-3-3 Then Complete 5 rounds for time of: 10 push press (95/65#) 5R/5L lunges in place WOD Notes: There will be a 5 minute time cap on the metcon portion of today's workout.