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…
Daily WOD – Dec 7, 2020
Workout of the Day Complete 5 rounds, each for time, of: 400m run 15 power clean and jerks (95/65#) Start a new round every 6 minutes. WOD Notes: The goal is to have 3 minutes…
Daily WOD – Dec 6, 2020
Workout of the Day Push Press 10-8-6-4-2 Then Complete 3 rounds NFT of: Max consecutive bent over rows (60% 2RM push press) 15 rear delt flies WOD Notes: Try to gradually increase in weight across…