Daily WOD – Nov 20, 2020
AMRAP in 16 minutes of: 6 bench presses (60% 1RM) 8 burpees 14/10 cal row WOD Notes: For most of us, this will be our first day with masks on for the full duration of…
Updated Mask Policy
On Tuesday 11/17, Secretary Levine updated the Pennsylvania mask order to require that masks be worn at all times when persons from different households are together inside - even when physical distancing can be maintained. Gyms and fitness centers…
Daily WOD – Nov 19, 2020
Workout of the Day Complete for time: 150 double unders 15 ring muscle ups 120 double unders 12 ring muscle ups 90 double unders 9 ring muscle ups Time Cap = 20 minutes. WOD Notes: …
Daily WOD – Nov 18, 2020
Workout of the Day Push Jerk 6x3 (80% 1RM) Then Max consecutive wallballs (20/14# to 10/9') WOD Notes: The intent today is to get to one weight and stay there for all 6 sets. For…
Daily WOD – Nov 17, 2020
Workout of the Day Complete 10 rounds for time of: 6 power cleans (135/95#) 6 box jumps (32/24") After the first 5 rounds are completed, sprint 800m before finishing the final 5 rounds. Rx =…
Daily WOD – Nov 16, 2020
Workout of the Day Complete for time: 50 kettlebell swings (53/35#) 400m run 40 kettlebell swings 400m run 30 kettlebell swings 400m run 20 kettlebell swings 400m run 10 kettlebell swings Time cap: 20 minutes…
Daily WOD – Nov 15, 2020
Workout of the Day EMOM for 20 minutes of: 1 cluster (squat clean + thruster) WOD Notes: The goal is to increase weight gradually over the 20 minutes. Increasing every 3 to 4 rounds should…
Daily WOD – Nov 14, 2020
Workout of the Day "Cindy" AMRAP in 20 minutes of: 5 pull ups 10 push ups 15 squats WOD Notes: This workout tends to go best when you are able to methodically keep moving through…
Daily WOD – Nov 13, 2020
Workout of the Day Complete a full Tabata (8 rounds of 20 seconds work, 10 seconds rest) of: Back Squats (95/65#) L-sit hold Ring rows Handstand hold Row (cal) Rest 1 minute between movements. WOD…
Daily WOD – Nov 12, 2020
Workout of the Day Overhead Squat 5-5-15 Then AMRAP in 5 minutes of: 25 side crunches (R) 25 side crunches (L) 25 tuck ups 25 toe touches 25 leg lifts WOD Notes: The first two…