W.O.D. 8.25.20

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

5 Rounds:

AMRAP in 3:00

10 Alternating Dumbbell Snatch (50/70#)

1 Rope Climb 15ft

REST 3:00

(record total reps per all 5 rounds)

Quote: 

“Embrace uncertainty. Some of the most beautiful chapters in our lives won't have a title until much later.” 

- Bob Goff

W.O.D. 8.24.20

Join us on ZOOM! 

12pm

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

Meeting ID:88548453602

zoom password 321go

For time:

1-2-3-4-5-6-7-8-9-10

Squat Cleans (125/185#)

10-9-8-7-6-5-4-3-2-1

Strict Ring Dips

Quote: 

“Everything around is made up of energy. To attract positive things in your life, start by giving off positive energy.” 

- Anonymous

W.O.D. 8.23.20

All for time:

3 Rounds of:
200 Meter Run
20 Dumbbell Overhead Walking Lunge (Right)
200 Meter Run
20 Dumbbell Overhead Walking Lunge (Left)

Rest 2:00

3 Rounds of:
10 Single Arm Dumbbell Clean and Jerk (Right)
10 Single Arm Dumbbell Clean and Jerk (Left)
10 Single Arm Dumbbell Front Squat (Right)
10 Single Arm Dumbbell Front Squat (Left)

Quote: 

“Success at anything will always come down to this: Focus and effort, and we control both.” 

–  Dwayne Johnson (The Rock)

W.O.D. 8.22.20

OUTDOOR WOD

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

For time:
50 Slam Balls
40 Box Jumps
30 Burpees
20 Toes to Bar
30 Burpees
40 Box Jumps
50 Slam Balls

Quote:

 “What you don’t sweat out when you’re young will turn into tears when you’re old.”

 – Japanese proverb

W.O.D. 8.21.20

Join us on ZOOM! 

12pm

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

Meeting ID:88548453602

zoom password 321go

Partner WOD
"you go I go format"

3 Rounds for time:
Partner A:
60 Double Unders
30 Hang Power Cleans (65/95#)
15 GHD Sit-ups
Partner B:
60 Double Unders
30 Hang Power Cleans (65/95#)
15 GHD Sit-ups


Community Note:

***TOMORROW'S 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN***
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

Quote:

 “I’ve failed over and over and over again in my life — and that is why I succeed.” 

–  Michael Jordan 

W.O.D. 8.20.20

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

TEST DAY- RECORD RESULTS

"CANDY"
5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Air Squats

Quote: 

“It’s not about money or connections – it’s the willingness to outwork and outlearn everyone.” 

–  Mark Cuban