More volume than yesterday’s WOD guys, lets storm through 6 rounds for time. Scale double unders to a manageable number less than :90 per set. Toes to bar can be scaled to attempts or v-ups today. Round out the day with quick push-ups tabata workout. Throwback pic…. 6 Rounds for Time (cap 30 min) 35 Double unders 10 Toes to Bar 15 Wall Balls (20/14) 1 Rope Climb 15′ Cash Out Tabata Push-upsRead more

Revisiting our push-jerk capacity work from last month. Aim to improve on what you did last time by adding weight (5-10#) or by completing the prescribed rep count. Pre-requisite for adding weight is completion of 5×10 @ the original load of 115/75. For conditioning today, let’s hit some fast intervals! Write down your times on the whiteboard then record your worst result in WODIFY. Dead lift sets must be unbroken… Push Jerk Madness 5 x 10 w :30 rest (125/85) use 125/85 as “rx” but aim to improve on results from 4/20 3 Intervals each for time 15/12 Cal Row 10 Dead lifts (185/125) 6 Burpees over Bar Record your worst time recover between roundsRead more

We had 15 athletes show up last night for a 15 minute test of distance. Run as many 200s as you can in 15 minutes Jeff 17 x 200 Coop 16 Brian, TJ, Karen, Andy 15 Sri, Ray, Lynne, Ray 14 Pat, Tom 13 Pavan, Peyton, Kirst 12 Then Sprint it out for 3 x 100M  TJ 13,12,13 Pat 15,14,13 Ray 13,12,x Andy 15,15,14 Peyton 13,15,17 Brian 13,x,x Craig 13,16,13 Karen 16,16,15 Lynne 17,18,16 Kirst 19,22,22 Sri 14,15,14 Pavan 17,17,18 Tom 16,16,17 Jeff 15,15,16,15  Read more

Phil grew up playing baseball, but golf became his sport in high school, and he went on to play in college. After college, he “retired” from competition and has played sporadically since then. During medical school and residency, softball and basketball were the activities of choice. Phil’s claim to fame was playing point guard in med school with a fellow student who started for Syracuse during college. His only job was to bring the ball up court, pass, and set screens for the ‘Cuse sharpshooter. In the intervening 30+ years, career and family took precedence over sports and fitness. There were occasional forays into running, but there was seemingly never enough time. At the end of 2015, Phil retired from the Penn faculty and started his own consulting business. The moment of truth occurred one day when he struggled to get up off the floor — it was now or...Read more

Benchmark day today gang, so show up with your game face on. This is a sprint workout with a time domain of 7 minutes or less. Take some time before the WOD to dial in your cleans and kipping ring pull-ups. If we finish early I’ve got a nice tire flip combo we can tackle, but the focus is Elizabeth, lets get after it. Elizabeth 21-15-9 Power Cleans (135/95) Ring Dips Cash Out – TBARead more