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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 9/30

Friday, 29 September 2017 10:14

 

9am

4 Scores:

8 min AMRAP

8 HSPU

12 Squat Snatch (95/65)

150m MB Run (20/14)

-1 min rest-

8 min AMRAP

8 HSPU

9 Squat Snatch (115/85)

150m MB Run (20/14)

-1 min rest-

8 min AMRAP

8 HSPU

6 Squat Snatch (135/105)

150m MB run (20/14)

-1 min rest-

4 mins to find a max Snatch

 

10am 

For Time:

1500m row OR 1200m Run

5 Rounds 

21 Air Squats

15 KBS (55/35)

9 TTB

1500m row or 1200m Run

 

You can start on the rower or on the run.

 

After party:

Accumulate 

2:00 weighted side plank per side

2:00 L-sit hold 

 

 

 

Friday 9/29

Thursday, 28 September 2017 10:07

 

Starting Monday the 9am daily class will now be 9:30am 

 

Today:

For Time:

20 Rounds

1 Power Clean and Jerk

1 Clean and Jerk 

 

Rx (135/95) Rx+ (165/115) 

 

Back Squat 5 x 5 

-Some lifting post workout, you might feel trashed or you might feel really warmed up.  Only one way to find out.  

Build to a heavy/max 5 

 

Bootcamp:

8 minute AMRAP

40 Wallballs 

40 Burpees 

Max Cals on rower with remaining time

 

rest 2 minute 

 

8 minute AMRAP

40 KBS 

40 Box Jump Overs 

Max Cals Bike with remaining time

 

rest 2 minutes 

 

8 min AMRAP

40 Jumping Pull-ups

40 Slam Balls 

Max Double under with remaining time 

 

Thursday 9/29

Thursday, 28 September 2017 04:23

 

Today:

32 min AMRAP

1200M Run (bottom of Blvd of Gen)

60 Sit-ups

30 Renegade Rows (35/20) 

 

 

Wednesday 9/27

Tuesday, 26 September 2017 11:10

 

Today:

Week 2 Wendell Deadlift

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

 

From CrossFit.com 8/31/17

For Time:

3 Rounds

15 C2B

20 Burpees

15 SDHP (95/65)

 

With a partner barbell mash hamstrings 

then OYO 1 min banded hamstring per leg x 2

1 min wall split 

 

Bootcamp:

3 3 min AMRAPs:

:45 plank buy-in 

with remaining time

20 No Push-up burpees

25 KBS

30 Lateral Plate hops 

-rest 1 min between rounds 

 

For Time:

3 Rounds

15 Pull-ups

20 Burpees 

15 KB SDHP

Tuesday 9/26

Monday, 25 September 2017 12:54

Starting next Monday Oct 2nd our daily 9am class will be moving to 9:30am

 

Today: 

Cycle through the following for 15 minutes:

Alternating seated DB press x 20 

Barbell bent over underhand row x 15 

farmers carry x 4 lengths 

-the weighted movements should be light and volume, doesn't mean you won't struggle for the last few reps. Form > weight for the reps 

 

For Time:

30/25 Cal Bike 

5 Rope Climbs (5 weighted pulleys, using ring straps attach a KB) 

45 Thrusters (45/35)

60/50 Cal Row 

 

Bootcamp:

15 Min AMRAP

10 DB SOH

15 Ring Rows 

100 foot farmers carry

 

For Time:

2 mile Bike

20 Ring Rows

40 DB Thrusters 

40 Cal Row 

 

Monday 9/25

Sunday, 24 September 2017 16:33

 

Starting next Monday Oct 2nd our daily 9am class will be moving to 9:30am

 

Today:

Wendler Front Squat Week 2

1 x 3 70%, 1 x 3 80%, 1 x 3+ 90%

-The above numbers are using 90% of your max, so last set is 90% of 90%

 

12 min AMRAP

4 Curtis P's (135/95)

200m Run

-Curtis P= Power Clean + Lunge R + Lunge L + Push Press

If you don't have enough time to run 200m at the end, you can build your score by doing more Curtis P's

 

7 min AB-RAP

10 Sit-ups with a tiwst (Larm R knee)

15 V-ups

20 Mountain climbers (get foot flat, even with hand)

 

Bootcamp:

For Time:

40 Goblet Squats

800m Run

20 GI Janes

 

12 min AMRAP

10 Lunges

5 Push-ups

200m Run

 

7 min AB-RAP

10 Sit-ups with a tiwst (Larm R knee)

15 V-ups

20 Mountain climbers (get foot flat, even with hand)

Saturday 9/23

Sunday, 17 September 2017 19:59

 

EWOD/GWOD

Partner WOD

P1 Run 800m

P2 Run 800m

Together complete 14 rounds

1 Legless Rope Climb

10 Front Squats (155/105)

P2 Run 800m

P1 Run 800m

 

10am

With a partner complete for time:

10 Rounds

10 Thrusters (115/75)

20 Bar Facing Burpees

30 Double unders each (60 singles)

 

Split the thrusters and burpees however you like

 

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