Category: WOD

Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) Dynamic Effort Lower WOD “Mellow Dramatic” 10-9-8-7-6-5-4-3-2-1 Back Squats (185,135,155,105) 20-18-16-14-12-10-8-6-4-2 Toes to Bar **Back Squats, from the rack $Out Sumo Deadlift (12×2 @ 60%, every 30sec. Speed Pulls) These are not TNG. Reset each […]

Max Effort Upper WOD “Fire and Rain” 20min EMOM Mins 0-10 Min 1- Max Snatches (135,95,95,65) Min 2- Rest Mins 10-20 Min 1- Max Clean and Jerks (135,95,95,65) Min 2- Rest **Score total reps of each separately $Out Flight Simulator (Time) Unbroken Dubs 10,20,30,40,50,40,30,20,10  

Monster Mash! WOD “Rain Dance Maggie” In 25min Complete each individual WOD for time. Rest as needed between WODs. For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) $ Out […]

WOD Partner Up or Complete Solo **Last complete 4.18.15 “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45,25 plate overhead) 400m run **35min time cap **OH Lunge 45,25 In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To […]

Max Effort Upper WOD Happy 27th Birthday Janeale! Press Complex **EMOM 8min, building to heavy, Strict Press, Push Press, Jerk –At the 12min Mark Begin– 4min AMRAP: 27 Cal Row 27 Burpees 27 Shoulder Press (75,55,65,45) –4min Rest– 4min AMRAP 21 Cal Row 21 Burpees 21 Push Press (95,65,75,55) –4min Rest– 4min AMRAP 15 Cal […]

Dynamic Effort Lower WOD Happy Birthday Coach Steph! “Holiest of Holiness” In 20min complete: 50 Deadlifts (135,95,115,75) 40 Back Squats 30 STOH 20 Front Squats **Every time you break complete 1 Rope Climb, 15′. This includes between movements $Out Glute-Ham Raises (4×6, modify to band assisted inverse curl) **Glute Ham Raises, increase weight this week […]

Monster Mash! Bring a Friend Day! WOD “To the Moon and Back” 21-15-9 Calorie Row Calorie Bike 100m KB Front Rack (55,35) 21-15-9 Calorie Row Calorie Bike 100m KB Farmers Carry (55,35) 21-15-9 Calorie Row Calorie Bike 100m Single KB Overhead (55,35) $ Out Weighted Plank Holds 60,40,20,40,60 seconds **Rest 1:1  

Bring a friend day is tomorrow! Dynamic Effort Upper WOD **Last completed 7.1.16 “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) $ Out Weighted Ring Dips (4×6) **Increase weight or decrease modification from last week. Complete all reps without failure. Score weight and/or modification in comments  

Max Effort Lower WOD Happy 33rd Birthday Brad Simek! “Papa Bear” 10 Rounds 20/15 Cal Row 3 Front Squats (175,120,145,100) **FS from the ground **25min time cap $Out Overhead Walking Lunges (Axel bar 95,65 Max Reps 2min (L+R=2)) Axel bar weights 25#  

Monster Mash! Last completed 5.5.16 WOD “Riptide Rush PT 1” 10min AMRAP 2 Squat Snatch (155,115,135,95) 4 ‘L’ Sit Pull Ups 6 HSPU –At 15min Start PT 2– “Riptide Rush PT 2” 50 DB Push Jerks (60,45,55,35) 50 Air Squats 50 Sit Ups –At 30min Start PT 3– “Riptide Rush PT3” 500m row 400m run […]