Daily WOD – Dec 16, 2020
Workout of the Day “Kettlebell / Dumbbell D.T.” Complete 10 rounds (5 each side) for time of: 12 single-arm deadlifts 9 single-arm hang power clean* 6 single-arm shoulder to overhead *Anyone who has a KB…
Daily WOD – Dec 15, 2020
Workout of the Day Complete 6 rounds each for reps and time of: 30 seconds max push ups 1 minute plank hold 200m run Start a new round every 4 minutes. WOD Notes: Focus hard…
Daily WOD – Dec 14, 2020
Workout of the Day Complete 10 rounds for time of: 30 double unders 15 Russian KB swings WOD Notes: The double unders should take under 45 seconds per round and ideally the KB swings should…
Daily WOD – Dec 13, 2020
Workout of the Day EMOM for 15 minutes of: 40 seconds KB/DB shoulder press - Right arm 40 seconds KB/DB shoulder press - Left arm Rest Then 4 rounds for time of: 15 two-arm KB/DB…
Daily WOD – Dec 12, 2020
Workout of the Day AMRAP in 14 minutes of: 14 KB/DB reverse lunges in place (7R/7L) 14 KB/DB snatches (7R/7L) 7 burpees WOD Notes: This is a day to go hard! None of the sets…
COVID Updates – Dec 11, 2020
Yesterday afternoon, Governor Wolf and Secretary Levine issued an order with additional, temporary mitigation efforts for Pennsylvania. The measures include "No indoor operations at gyms/fitness facilities" from December 12 - January 4. . As such,…
Daily WOD – Dec 11, 2020
Workout of the Day Complete 4 rounds for time of: 30 medicine ball cleans (20/14#) 30 bicycle crunches Then run 1 mile. Record total time (mile + 4 rounds). WOD Notes: The first part of…
Daily WOD – Dec 10, 2020
Workout of the Day Complete for time: 1000m row 20 handstand push ups 800m row 16 handstand push ups 600m row 12 handstand push ups 400m row 8 handstand push ups 200m row 4 handstand…
Daily WOD – Dec 9, 2020
Workout of the Day Sumo Deadlift 1-15-1-10-1-5-1 WOD Notes: Today is a LOT of deadlifting! The goal is to hit 80 to 90% on all your singles and shoot for 65/75/85% on the 15/10/5 sets…
Daily WOD – Dec 8, 2020
Workout of the Day AMRAP in 16 minutes of: 7 pull ups 13 wallballs (20/14# to 10/9') 29 double unders WOD Notes: Today is a great day to work on breathing control. If you're not…