Complete 10 rounds for total distance: Jog for 90 seconds Sprint for 30 seconds Cash out: Tabata bottom-to-bottom squats WOD Notes: If you have a reasonable way of keeping track of total distance, post your total…

Complete for time: 1 Hang Power Clean (155/103#) 10 Handstand Push Ups 2 Hang Power Cleans 9 HSPU 3 HPC 8 HSPU 4 HPC 7 HSPU 5 HPC 6 HSPU 6 HPC 5 HSPU 7…

Overhead Squat 2-2-2-2-2 Then 3x10R/10L weighted step ups (20/16") WOD Notes:  Compare to 180417. Health & Safety Note: As COVID-19 creeps closer to Phoenixville, we wanted to put out a note about what we're doing…

Complete 3 rounds for time of: 400m run 30 double unders 15 deadlifts (225/153# NTE 60%)  

"Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes:  There will be a 6 minute time cap on the pull up portion of this workout and the…

Hang Muscle Snatch 1-1-1-1 Hang Power Snatch 1-1-1-1 Hang Snatch 1-1-1-1 WOD Notes:  Compare to 180730. Meat Notes:  Today (Monday) is the last day to place your order for either beef, pork or chicken!  You…

Alternating EMOM for 14 minutes of: 3 power clean and jerks (205/135#) 8 burpee box jump overs WOD Notes:  In minute 1, complete 3 power clean and jerks.  In minute 2, complete 8 burpee box…

Partner Interval AMRAP in 20 minutes of: 15 wallballs (20/14# to 10/9') 10 slam balls (30/20#) 5R/5L mountain climbers WOD Notes:  For this workout, partner 1 will complete 1 full round while partner 2 rests,…

Front Squat 1-1-1-1-1-1-1 Then 40 yds of walrus sliders WOD Notes:  Compare 1RM front squat to 190924. Rogue Record Breakers:  Tune in to this LINK at 3:50 pm to see John go head to head…

Complete 21-15-9 reps for time of: Row (1 cal = 1 rep) Overhead squats (95/65#) Toes to bar Community Notes:  Happy Birthday Pete P!