“Filthy Fifty” For time: 50 box jumps (24/20″) 50 jumping pullups 50 kettlebell swings (53/35#) 50 walking lunge 50 knees to elbows 50 push press (45/35#) 50 back extensions  50 wall balls, (20/14# t0 10/9′)…

Back Squat 3-3-3-3-3 Then 4x100m sled drag (40% SDC) WOD Notes:  Compare to 140613.

Partner Interval AMRAP in 15: 5R/5L single arm DB thrusters (50/30#) 10 yd bear sliders 10 box jumps (24/20") 10 yd bear sliders Community Notes:  Happy Birthday Dan E!

Bench Press 1-1-1-1-1-1-1 Then Weighted pull up 1-1-1-1-1 WOD Notes:  Best workout ever!  Compare bench to 150618. Compare pull up to 150417.

Complete 3 rounds for time of: 400m run 21 toes to bar 12 power cleans (185/115# NTE 80%) WOD Notes:  This is a heavy/high skill metcon.  Completing 63 toes to bar can be a daunting…

Sumo Deadlift 1-1-1-1-1-1-1 Then 6x40 yd dash WOD Notes:  Compare to 150629.

Complete 3 rounds for time of: 50 wallballs (20/14# to 10/9') 100 double unders 3 rope climbs WOD Notes: This is designed to be a longer metcon in the 20-30 minute time domain. We'll have a 30…

Complete 5 rounds for time of: 12 burpees 6 power snatches (135/95#) Community Notes:  Kelly K will be quarterbacking her powderpuff team this Friday night at Phoenixville High School.  If you are free come on out! Community…

AMRAP in 13 minutes of: 5 chest to bar pull ups 10 push presses (95/65#) 15 deadlifts (95/65#) Note:  This is the time of year when many articles of clothing end up being left at…

Front Squat 5-3-3-2-1-1-1 Then 25 seated box jumps NFT Community Notes:  Happy Birhtday Sarah W. and Kelly D!! FMP Notes:  The Fresh Meal Plan rep Chasity will be in during the evening classes today with…