Category: Uncategorized

  • Monday 11.24.14 Competitor WOD

    Monday 11.24.14 Competitor WOD

    Dynamic Effort Upper Strength Shoulder Press (6×4 @ 75% 1RM ) *take from ground WOD 15min Capacity Test (AMRAP – Reps) 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total reps **No rest between movements Special Strength 4×20 each arm thumb down […]

  • SUNDAY 11.23.14 Competitor WOD

    SUNDAY 11.23.14 Competitor WOD
  • Saturday 11.22.14 Competitor WOD

    Strength Snatch Balance (1RM) WOD “The Royal Tenenbaums” Partner Up! Teams of 3: 100 Sumo Deadlifts (115,75) 80 Hang Power Cleans (115,75) 60 Front Squats (115,75) 40 Push Jerks (115,75) 20 Thrusters (115,75) **One athlete works at a time. Every minute on the minute, stop where you are and all three athletes complete 5 burpees **Score […]

  • Friday 11.21.14 Competitor WOD

    Friday 11.21.14 Competitor WOD

     Max Effort Lower Strength RDL (Romanian Deadlift) (5RM) WOD “Beast of Burden” 10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185) 1-2-3-4-5-6-7-8-9-10 Ring Dips Special Strength 3×8 GHD Glute Ham Raise Special Strength 3×15 Reverse Hyper **Go Heavy Abs/Core 4×20 DB/KB Side Bends Finisher/Recovery 75 banded good mornings Thanksgiving Holiday Schedule • Thursday 11.27.14 –  9m WOD, 10am Flag Football at Radnor Memorial […]

  • 2014 Holiday Amazing Race

    Online Ticketing for 2014 Holiday Amazing Race powered by Eventbrite