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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Saturday 7/15

Thursday, 13 July 2017 11:59

 

EWOD/GWOD

In teams of 3:

For Time

200 Dubs

45 Curtis Ps (115/75)

200 Dubs

30 Rope Climbs

200 Dubs

 

45 min Cap

1 partner must always run 300m during the Curtis Ps and Rope Climbs

 

 

 

10am:

With a partner complete as many reps as possible

2 Rounds

2:30 minutes at each station-

Cal Bike

KTE

Hang Squat Clean (115/75)

60 yard suicide (5/10/15) 

 

Friday 7/14

Thursday, 13 July 2017 11:31

 

 

For Time:

100 Burpees to 6"

-Every minute beginning at 0:00 perform 10 DB Snatch (5R then 5L) (50/35)

 

Until 30:00 cycle through the following:

5-8 Strict Chin-ups

Single Arm OH Plate Walk (balance the plate on your palm overhead) Go 1.5 lengths of the gym then switch arms

Seated barbell wrist curls + extension x 20 (sit on the edge of  bench and leaning forward grab an empty barbell or metal plates, curl the barbell with your hands and then extend your hands)

Banded Hip Extensions x 12 each leg 

 

Bootcamp:

100 Burpees to 6"

-Every minute beginning at 0:00 perform 10 DB Snatch (5R then 5L) 

 

Until 30:00 cycle through the following:

5-8 Strict Chin-ups

Single Arm OH Plate Walk (balance the plate on your palm overhead) Go 1.5 lengths of the gym then switch arms

Seated barbell wrist curls + extension x 20 (sit on the edge of  bench and leaning forward grab an empty barbell or metal plates, curl the barbell with your hands and then extend your hands)

Banded Hip Extensions x 12 each leg 

 

Thursday 7/13

Wednesday, 12 July 2017 07:31

 

Today:

20 Rep Back Squat

-If you were successful on Monday add 5lbs, if not attempt the same weight OR add 5lbs from the last time you completed

Almost done 1 more week

 

For Time:

25 Wallballs (14/10)

50 KBS (35/20)

750m Row (damper at 1)

50 KBS (35/20)

25 Wallballs (14/10)

 

-Light weight everything, move quick short breaks

 

8 min AB-RAP

:30 6" Hold

20 Flutter Kicks

10 Side JAckknifes (each side) https://www.youtube.com/watch?v=eor6CBP6nTU

25 Superman

 

Bootcamp:

12 min AMRAP

:30 Wall sit hold

15 DB Push Press

15 Ring Rows

200m Run

 

For Time:

25 Wallballs

50 KBS

1 mile Bike

50 KBS

25 Wallballs

 

Wednesday 7/12

Tuesday, 11 July 2017 10:35

 

 

Today:

With a partner

26 min AMRAP

16 V-ups

2 Rope Climbs (Sub 10 Underhand grip Ring Rows or 12 kipping pull-ups)

8 Push Press (115/75)

10 Renegade Rows (35s/20s) (5/5)

12 Push-ups (on DBs) 

 

One partner is working on the AMRAP while the other runs 400m 

Pick-up where partner left off

 

 

Bootcamp:

Every 5 minutes for 30 minutes complete for time:

25 Sit-ups

50/40 Cal Row

25 Burpees over the rower 

 

Tuesday 7/11

Thursday, 06 July 2017 09:34

 

 

Today:

For Time:

21 Cal Row

21 Deadlifts (185/125)

100 Dubs (200 singles)

15 Cal Row

15 Deadlifts (185/125)

75 Dubs (150 Singles)

9 Cal Row

9 Deadlifts (185/125)

50 Dubs (100 Singles)

 

Until the clock hits 30:00 cycle through the following:

2 Turkish Get-ups (1 each arm, up and down)

30 Banded GM (10 with feet together, 10 with normal stance, 10 in sumo stance)

10 Side plank weighted rotations (light weight 2.5-10lbs)

Heavy farmers carry Up-Back-Up

 

Bootcamp:

5 rounds for time

200m Run

20 KBS 

15 Goblet Squats

10 TTB or V-ups

5 Wall walks 

 

Monday 7/10

Thursday, 06 July 2017 08:52

 

 

Today:

20 Rep Back Squat

-Starting to get tough, if you were successful on Thursday add 5lbs.  If not try to hit Thursday's weight again

 

12 min Ladder (score the total number of burpees)

1 Barbell Complex (Power Clean + Front Squat + 2 Jerks) (155/105)

1 Lateral bar burpee 

1 Barbell complex

2 Lateral Bar Burpees 

...

Complex needs to be unbroken

Burpees are anyway over. Step or jump just keep moving on these

 

Yes the AB-RAPs are still happening:)

7 Minute AB-RAP

7 Hanging Straight leg Raises 

14 No Arm swing Abmat sit-ups

21 Hello Dollies 

28 Mountain Climbers 

 

Bootcamp:

4 min AMRAP

10 Burpees 

15 Sit-ups

 

rest 2 

 

4 Min AMRAP

10 Wallballs

:20 Plank Hold

 

rest 2 

 

4 min AMRAP

10 Push-ups

100m Sprint

 

rest 2 

 

4 Min AMRAP

10 OH Plate Lunges

15 Mountain Climbers (each leg)

Saturday 7/8

Thursday, 29 June 2017 10:54

 

Going for a long crossfit.com workout today at 10am.  Please arrive a few minutes early and start warming up on your own so at 10am we can do a brief class warm-up and then start getting ready for some heavy Deadlifts 

 

EWOD/GWOD:

For Time:

10 Strict HSPU

rest 1:00

8 Strict HSPU

rest :45

6 Strict HSPU

rest :30

4 Strict HSPU

rest :15

2 Strict HSPU

 

3 Scores:

5 Min AMRAP

15 Cal Row

15 Deadlifts (225/155)

15 Bar Facing burpees

 

rest 2 mins

 

5 min AMRAP

12 Cal Row

12 Power Cleans (135/95)

12 Bar facing burpees

 

rest 2 

 

5 min AMRAP

9 Cal Row

9 SDHP (95/65)

9 Bar Facing burpees

 

10am 

From .com 6/24/17

45 min AMRAP

800m Run

10 Deadlifts (315/205)

800m Run

50 Sit-ups 

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