Make Up Day – Oct 6, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Back Squat 3x8 (75%) then 25 seated box jumps NFT Complete 21-15-9 reps for time…
Daily WOD – Oct 5, 2016
AMRAP in 5 minutes of: Row (1 cal = 1 rep) Immediately into AMRAP in 5 minutes of: Push presses (115/75#) WOD Notes: This is a great chance to try out the new rower that…
Daily WOD – Oct 4, 2016
Deficit Dead 5x5 (75%) Then 3x10 barbell good mornings (30% 1RM dead)
Daily WOD – Oct 3, 2016
2016 Nutrition Challenge WOD AMRAP in 12 minutes: 100 double unders 25 toes to bar 25 deadlifts (225/155#) 50 box jumps (24/20") As soon as the 12 minutes are up, you will have 10 minutes…
Football WOD – Oct 2, 2016
Complete 5 rounds for time of: 2 rope climbs 8 back squats (225/135#) 9 handstand push ups Reminder: We are offering a Swim WOD tomorrow (Sunday) at 2:00 pm at Radnor High School. Cost is $6…
Daily WOD – Oct 1, 2016
Complete 21-15-9 reps for time of: bar facing burpees overhead squats (95/65#) chest to bar pull ups WOD Notes: The overhead squats in today's workout are particularly difficult when paired with the other two movements. …
Daily WOD – Sep 30, 2016
Back Squat 3x8 (75%) Then 25 seated box jumps NFT WOD Notes: This workout is meant to be a high volume squat day. The goal is to get to 75% of your 1 rep max…
Make Up Day – Sep 29, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: AMRAP in 22 of 10 power snatches (95/65#), 10 burpees Front Squat 1-1-1-1-1-1 then max…
Daily WOD – Sep 28, 2016
4 x 800m run then Partner Tabata leg tosses WOD Notes: This is a fantastic interval workout. DO NOT CHERRY PICK! Scaling options will include rowing or running shorter intervals, and we will complete this workout…
Daily WOD – Sep 27, 2016
AMRAP in 22 minutes of: 200m farmer carry (55&35#/40&25#) 10 strict pull ups (35/25#) 20 DB power snatches (55/40#) WOD Notes: This is a long slow metcon/borderline strength day. You will get out of breath…