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Today’s WOD:

 

AMRAP 15:

15 Deadlifts (225/155)

30 Wallballs (20/14)

60 Double-Unders

[Scale/55+ DL 185/135, WB 20/10 to 9′ target]

 

– Then –

 

Alternating “On The Minute” for (10) Minutes:

Odd Minutes – 4 Front Squats

Even Minutes – 8 Back Squats

Load the bar with 50% of your 1RM Front Squat

 

 

Heads up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

Yoga at 6:15 pm

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Today’s WOD:

 

Teams of 3, AMRAP in 25 min:

100 Calorie Row, 50 Clean and Jerks (95/65)

100 Calorie Row, 50 Clean and Jerks (135/95)

100 Calorie Row 50 Clean and Jerks (155/105)

100 Calorie Row, Max Clean and Jerks (185/135)

 One athlete works at a time.

(Scale: 95/65, 115/80, 135/95, 155/105)

 

Heads up:

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Open Gym from 11AM-1PM

 

 

Today’s WOD
7 Min EMOM

Squat Snatch + Paused OHS (5 Sec Pause)
Every Minute for 7 Minutes perform 1 Squat Snatch then while the bar is overhead, drop into an OHS and hold in the bottom for ful 5 seconds. Use 50% of your one rep max Snatch

-Then-

For time
* 15 * 12 * 9 * 6 * 3 *
Front Squats 155/105
Ring Dips
* = 30 Double Unders

Scale weight 135/95 or 115/75

Heads up:

Open gym meets at 7AM

Babysitting is provided at 8:30AM & 9:30AM

BootCamp meets at 9:30AM

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Today we join many fellow CrossFit boxes in our community in honoring SGT. James Fordyce, USMC, from Newtown Square, PA. Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A 2001 graduate of Marple Newtown High School, Fordyce served two tours in Iraq before joining the Combined Joint Task Force, Horn of Africa (CJTF-HOA). He was serving on a counter-terrorism force that navigated the land and waters in and around Kenya, Somalia, Sudan, Eritrea, Djibouti and Ethiopia in Africa, and Yemen on the Arabian Peninsula, in support of Operation Enduring Freedom. Fordyce was one of eight Marines and two airmen killed in the crash of two transport helicopters during a nighttime training mission off the coast of Djibouti.

 

Today’s WOD:

“Jimmy Dyce”

20min AMRAP

9-7-5

Snatch 145/85

HSPU

 

-then-

 

15-10-5

KBS 70/53

Burpees

 

-then-

 

21-15-9

Thrusters 95/65

Pull-Ups

 

Heads up:

Babysitting is provided at 9:30AM

 

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Today’s WOD:

Barbell Cycling

15 Power Cleans

15 Push Jerks

12 Power Cleans

12 Push Jerks

9 Power Cleans

9 Push Jerks

Rx – 135/95

The goal is to work on touch and go repetitions. Choose a weight that is manageable and you could do the first set of 15 power cleans can be done unbroken if needed.

 

EMOM for 20 minutes:

Alternating On the Minute

Odd Minutes – 5 Deadlifts

Even Minutes – 15 Box Jumps (24”/20”)

Start with a light load on the barbell, and build each round. Score top weight

 

Heads up:

Babysitting is provided at 9:30AM

Boxing Class meets at 6:30PM

Yoga meets at 9:40AM and 6:15PM

BootCamp class meets at 9:30AM

Tonights 6:15PM BootCamp is cancelled

EWOD meets at 7:15PM

Open Gym meets at 7:15PM

 

On Thursday we will join many fellow CrossFit boxes in our community in honoring SGT. James Fordyce, USMC, from Newtown Square, PA. James lost his life making the ultimate sacrifice in serving our country. Please join us in remembering James, and honoring all those who serve.

 

Today’s WOD:

AMRAP 7:

3 Thrusters (95/65), 3 Chest to Bar Pull-Ups

6 Thrusters (95/65), 6 Chest to Bar Pull-Ups

9 Thrusters (95/65), 9 Chest to Bar Pull-Ups

Continue pattern, adding (3) repetitions per round, until the 7 minute time cap.

 

-Then-

 

Airdyne 3 min Max calorie test

 

Heads Up:

Babysitting is provided at 9:30AM

Open Gym class meets at 7:15PM

Today’s WOD:

AMRAP 4 min:

30 Lateral Barbell Burpees

Max Snatches (75/55) in Remaining Time

Rest 4:00

AMRAP 4 min:

20 Lateral Barbell Burpees

Max Snatches (135/95) in Remaining Time

Rest 4:00

AMRAP 4 min:

10 Lateral Barbell Burpees

Max Snatches (165/115) in Remaining Time

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

Boot Camp class meets at 9:30 AM & 5:15PM

6:15 pm Yoga is cancelled

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Today’s Valentine WOD:

 

Teams of 8 partner up for 2 rounds of:

3 minutes of work and 1 minute rest

– Max Airdyne calories with deadlift hold(185/135)

– Max box jump overs with plank hold

– Max KB Swings (53/35) with squat hold

– Max GHDs with ring lock out hold

Partners alternate at each station when given hold is broken. Score total of max effort movements.

Heads up:

Boxing class meets at 9AM

 

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Today’s WOD:

21-15-9:

Clean and Jerk, 115/80

OHS, 115/80

C2B Pull ups

 

Heads Up

Comp WOD meets at 8AM

Yoga class meets at 9AM and 10:30AM (light yoga)

EWOD meets at 10AM

Sorry, no Open Gym today

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Today’s WOD

 

“Open 14.4”


AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wallballs (20/14)

30 Power Cleans (135/95)

20 Muscle-Ups

 

Heads Up:

Open Gym meets at 7AM

Babysitting is provided at 8:30AM and 9:30AM

BootCamp class meets at 9:30AM