WOD

Saturday 8/24

With a partner..."2019 CrossFit Games Intervals" AMRAP 1: 15 Minutes Sled Sprint 50 meters (halfway lot up and back)5 Bar/Ring Muscle UpsSled Sprint 50 meters (M: 25lb plate/W: No weight) *I go you go relay style*MU Scale: 1) 5 Jumping, 2) 5 Pullups, 3) 5 Jumping...

Friday 8/23

A) EMOM x 12 Minutes1) KB Push Press: 8 Reps (Heavy) + OH Hold until 45s2) Barbell Pause Box Squat: 6 Reps for SPEED!3) REST B) 16 Minute AMRAP/Interval 5 Sandbag Lunges L Leg5 DB Hang Split Snatches L Leg 2 Shuttle Runs 5 Sandbag Lunges R Leg5 Hang Split Snatches R...

Longevity 8/22

A) On a 25 Minute Clock 5 Minutes of OH Cossack Lunges (staying low)5 Minutes of Ring Planks (optional leg lift)5 Minutes of Landmine RDLS5 Minutes of Sled Pulls5 Minutes of Dual KB Hollow Body Hold (Kicks Optional) B) "Sexy Flexy"...

Wednesday 8/21

A) Tempo Overhead Squat: 4 sets of 6 Reps*Must Snatch Weight from the floor*3s Down, 2s at bottom B) From the 2019 CrossFit Games On a 15 Minute Clock..."Ringer 1"30-20-10 -Bike/Row for Calories-Toes Through Rings/Bar *AT THE 8 MINUTE MARK* "Ringer 2"15-10-5 -Overhead...

Tuesday 8/20

A1) Tempo Ring Pull-Up: 4 sets of 6-10 Reps in 2 "Cluster" sets*Scale: Horizantal Ring Rows*RX+: False Grip or Weighted A2) Alternate after every set of A1)Bulldog Hip Circuit: 8 each waySissy Squats (toes or elevated): 10 reps B) Complete 5 Rounds for time......

Monday 8/19

A1) Deadlift: 5 sets of 5 reps*Build each set*Dead Stop first 2 Reps. A2) Upper/Core DevelopmentHandstand Decends: 3-5 Reps. Scale to Holds 20-40s CAP B) Every 3 Minutes for 12 MinutesStrict Handstand Pushups12 Goblet Box Step OversMax Kettlebell Swings in remaining...

Saturday 8/17

Complete with a partner on a 30 minute clock... AMRAP 1: 14 MinutesRun 1000 meters togetherMax Alternating Squat Cleans in the remaining time REST 2 Minutes AMRAP 2: 14 MinutesRun 1000 meters togetherMax Muscle Ups in the remaining time *Run goal is under 7...

Friday 8/16

A) EMOM x 12 Minutes 1) Close Grip Bench Press: 8 Reps2) Pistol Hold: 20s each leg (Box, RX, Weighted)3) Rest B) 3 Rounds of... 2:00 Bike for Calories2:00 Wall Climbs2:00 Dumbell Front Rack Lunges (50s/35s) *Score is total...

Longevity 8/15

A) On a 25 Minute Clock 5 Minutes of Alternating L/R Medball Slams5 Minutes of Tall kneeling Landmine Presses5 Minutes of SL Bench Bridges5 Minutes of Plank Vertical Row5 Minutes of Split Stance AR Hold B) "Sexy Flexy"...

Wednesday 8/14

A1) Snatch Pulls: 5 sets of 3 Reps*Pause 3s Below the knee. *Weight at about 5-15lb less then 1RM snatch A2) Tempo Push-Ups: Max Effort*3 Down, 1 Hold*Scale: Ab-mat or knees*RX+: 45lb plates B) AMRAP 1: 6 Minutes Power Snatches (145/105) (RX+ 175/125) Rest 3 Minutes...

Tuesday 8/13

A1) Tempo Ring Pull-Up: 4 sets of 6-10 Reps in 2 "Cluster" sets*Scale: Horizantal Ring Rows*RX+: False Grip or Weighted A2) Alternate after every set of A1)Bulldog Hip Circuit: 8 each waySumo Good Morinings: 10 Reps, Light/Moderate B) Complete 4 Rounds for time......

Monday 8/12

A1) Front Squat: 5 sets of 5 reps*Build each set. *Tempo Rep 1 Only. 3 Down, 3 Hold, Fast Up A2) Side Plank Leg Lifts: 6-8 Reps (Band Optional) B) 11 Minute AMRAP1 Medball Shuttle Run11 Wallballs11 V-Ups *Score is rounds+ reps*RX: 20/10, RX+...

WHAT ARE YOU WAITING FOR?

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you

Address:

2522 Haverford Rd Ardmore, PA, 19083

Phone Number: