9.25.2020

W.O.D. 9.26.20


Community Note:
***TODAYS 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

AMRAP in 30 Minutes:
5 Rounds of "Cindy"
500 Meter Run 

(1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats)

Quote: 
"Many of life's failures are people who did not realize how close they were to success when they gave up." - Thomas A. Edison

9.24.2020

W.O.D. 9.25.20

















Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

All for time:
21-15-9 reps of:
Power Snatch (75/115#)
Toes to Bar

rest 2:00

21-15-9 reps of:
Squat Clean (75/115#)
Air Bike Calories


Community Notes:
***TOMORROWS 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!  

Quote: 
"Successful people do what unsuccessful people are not willing to do. Don't wish it were easier; wish you were better." 
- Jim Rohn

9.23.2020

W.O.D. 9.24.20












Join us on ZOOM! 

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Push Press
2-2-2-2-2

AMRAP in 7 Minutes:
50 Double Unders
15 Push Press (60% of 2 RM)

Quote:
"Success is the sum of small efforts, repeated day in and day out." 
- Robert Collier

9.22.2020

W.O.D. 9.23.20













Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

2 Rounds for time of:
500 Meter Row
30 Wallballs (14/20#) to 9/10ft
7 Ring Muscle Ups
500 Meter Row
30 Wallballs (14/20#) to 9/10ft
7 Bar Muscle Ups

Quote: 
"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change." 
- Charles Darwin

9.21.2020

W.O.D. 9.22.20










Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

"DAMN DIANE"
3 Rounds for Time of: 
15 Deadlifts (205/315 lb) 
15 Strict Deficit Handstand Push-Ups (2/3.5 in)

Quote: 
"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." 
- Vaibhav Shah

9.20.2020

W.O.D. 9.21.20











Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Partner WOD:
For time:
100 Dumbbell Snatch (35/50#)
100 Burpees
100 Pull-ups
100 Single Arm Dumbbell Hang Power Clean and Jerk 
(alternate every 5 per side)


"Partner 1"- Runs 200 Meters while "Partner 2"- is working through the above exercises. When "Partner 1" returns from the run, partners switch and alternate as they continue to chip away at the reps! Exercises must be completed in total in the order they are written.


Quote: 
"If you are not willing to risk the usual, you will have to settle for the ordinary." 
- Jim Rohn