Friday, May 18 WOD
Skill: High Hang High Pulls WOD: High Pulls 5-5-5-5-5 Cash-Out: 5 Rounds for time of … 5 Hang Power Snatches 25 Double Unders Post load and time to comments page
Thursday, May 17 WOD
Mobility: 6 minutes, members choice Skill: Pose Running Drills WOD: As Many Rounds As Possible in 12 minutes of… 400 meter run 15 Burpees Results: Name WOD 5:30am Jerry 3 Megan 3 Scott B. 2+11 7am Peter 3 Paul 3+3 Will 4 5pm Kyle T. 4 Gina 3+8 Louie 4 Kris O. 4 Chuck 4 [...]
Wednesday, May 15 WOD
Skill: Review WOD standard of movements WOD: For time: 50 Back squat, 135/95lbs 40 AbMat Sit-Ups 30 Shoulder-to-overhead, 135/95lbs 50 Front squat, 85/65lbs 40 AbMat Sit-Ups 30 Shoulder-to-overhead, 85/65lbs 50 Overhead squat, 65/45lbs 40 AbMat Sit-Ups 30 Shoulder-to-overhead, 65/45lbs Results: Name WOD 5:30am Irina 20:53 Rob 19:36 Megan 23:46 Dave C. 22:43 7am Brian 34:22 [...]
Tuesday, May15 WOD
Mobility: Pull Up Shoulder Clonk, and Better HIp Folding WOD: With a continously running clock… 1 Pull-Up (dead hang) in the first minute 2 in the second minute 3 in the third minute etc… Record rounds plus reps completed Cash-Out: Toes to Bar Tabata – Results: Name WOD Cash-Out 5:30am Dave C. 9+5rx 3rx Tina 7+2 [...]
Monday, May 14 WOD
Mobility: Hips and Triceps Skill: Review Power Cleans WOD: “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
Closed, Sunday May 13
We are closed today so that we can show our support for Easton Area High School’s senior class as we participate in the Monarch 5k run. The race is in memory of Mason Koch. Please join us at Easton Area High School at 9:30am to participate. Thank you for your support and understanding.
Saturday, May 12 WOD
Team WOD: “NUTTS” For time: 10 Handstand push-ups, each 250 pound Deadlift, 15 reps 25 Box jumps, 30 inch box 50 Pull-ups 100 Wallball shots, 20 pounds, 10′ 200 Double-unders Run 400 meters with a 45lb plate Cash-Out (immediately following WOD): 1 mile run The Rules: No scaling is allowed The workout must be completed [...]
Friday, May 11 WOD
Skill: Single Leg Squats (Pistols) WOD: For time… Row 1000 meters 50 Single Leg Squats, alternating 100 AbMat Sit-Ups Results: Name WOD Cash-Out 5:30am Caroline 10:03 n/a Megan 12:12 n/a 7am Robyn 13:35 40 Dan S. 11:54 36 Dan C. 12:18 36 Brian 13:30 40 Holly 12:58 15 Kevin 15:02 55 Dena 12:50 46 Paul [...]
Thursday, May 10 WOD
Mobility: 6 minutes, member’s choice Skill: Kipping Pull-Ups WOD: As Many Rounds As Possible in 20 minutes of: 400 meter run Max Rep Kettle Bell Swings, 2/1.5 pood record number of swings for each round Results: Name WOD 5:30am Alison 5/108 Caroline 5/105 Dave C. 5/131 Megan 5/110 Jerry 5/77 Scott B. 4/42 7am Robyn 5/72 [...]
Wednesday, May 9 WOD
Mobility: Shoulders and Hips WOD: Overhead Squat 1-1-1-1-1-1-1 Cash-Out: 4 Rounds for time of… 200 meter run 9 Ring Rows 9 Over Head Squats, 65/45lbs 20 Double Unders Compare to 03/14/12 Results: Name WOD Cash-Out 5:30am Alison 125 12:22 Caroline 55 14:33 Tina 75 12:34 Dave C. 135 10:29rx Gregg 95 13:00 Megan 40 14:34 [...]
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Important News
YOGA – 9am Saturdays – starting April 14th - First class is FREE &# [...]
