Make Up Day – Sept 8, 2011

Karen with the keg
Killa tossing the 75

Join us between 5pm and 7pm to make up a workout you missed this week!

  1. 21-18-15-12-9-6-3 of KBS (53/35#) KB SDHP, hand release push-ups
  2. 31 Heroes WOD (requires a partner; see Sept 3 post for details)
  3. 12 x 2 banded front squat, then 25 handstand push-ups (for depth, NOT for time)
  4. Hang Power Clean 3-3-3-3-3, then 1 mile run for time
  5. 70 KBS (53/35#), 60 burpees, 50 S2O (75/55#), 40 double unders, 30 sit-ups, 20 ring push-ups, 10 keg ground-to-shoulder
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This Post Has 9 Comments

  1. I’m hoping to do wod 5 tonight, anyone interested?

  2. John I know Karen is interested. And Killa too, if she can make it in. She’ll know later today!

  3. I’ll be in around 5 too john, should be (not) fun!

  4. I’ll be there around 5, too. Traffic willing. This morning was a mess!!

  5. Traffic was indeed insane this morning, but since I *eventually* made it to KoP, I will be up in Phonexville to do some cleans. Just out of curiosity, does anyone know if the bridge by the dam/reservoir is shut down due to flooding on Gulph Road heading into Phoenixville? That’s how I usually come in, so it’d be good to have a heads up. Thanks!

  6. Kevin – it was open this morning but I’m not sure if things have gotten worse throughout the day.

  7. Ok, thanks. It appears while that bridge is still open, a bridge further up on Valley Forge road is closed just past the park. So, if anyone is heading that way, it looks like 422 is your way to get to Phoenixville.

  8. I bet route 29 will get very congested entering downtown, depending on how early you can leave work. You may want take 422 to Rt 29, then turn RIGHT onto Black Rock Rd, turn LEFT onto 113, and follow 113 (through all its twists and turns) to downtown Phoenixville.

  9. Make up night results:

    Wod 5
    John 14:55 (Rx)
    Karen 19:24
    Killa 20:08 (Knee Pushup)
    Gunter 21:50
    Chris 9:00 (half reps, 35 kb, su)

    Wod 4
    Kev 205×3, 6:32 mile
    Maggie 95×3, 98×2 2k row 9:12

    Wod 1
    Tom 15:04 (First RX!!)

    Some awesome showings tonight. Impressive feats: Killa stringing 70 kb swings with ease, Kev running a 6:32 mile on his own and Tom crushing his first wod RX! Keep this up and we’ll have some full out monsters in this gym.

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