WOD- Tuesday, March 24, 2015

Jon & Jeff during 15.4

Jon & Jeff during 15.4

Deadlift

Metcon:

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many sit-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of Russian KB Swings (24/20) in minute four. Minute five is squatting again, and minute six sit-ups.

The pattern is squats, sit-ups, squats, KB Swings (24/20), squats, sit-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

In any case, stay moving for at least 10 minutes. 

*Compare time to 2/19/14

 

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Seer Farms Animal Sanctuary in NJ is having a Spring Cleaning Donation Drive and Grand Sweep on Saturday, March 28. Jen will be attending and giving them a hand and we can help too! If you are able to make a donation or attend with Jen, let her know. They have posted a list of items in need (cash donations are appreciated too). Thanks guys!
Pedigree Dog and Puppy Food (can and dry)
Dog/Puppy Shampoo
Bleach
Cleaners
Brooms
Dust Pans
Hoses and Nozzles
Scrub Brushes
Dish Soap
Towels and Washcloths
Trash Bags (Kitchen and XL Yard Bags)
Rakes
Large Microwaves
 

WOD- Friday, March 20, 2015

Metcon:

Workout 15.4

8-minute AMRAP:
3 Handstand Push-ups
3 Cleans (185/125)
6 Handstand Push-ups
3 Cleans (185/125)
9 Handstand Push-ups
3 Cleans (185/125)
12 Handstand Push-ups
6 Cleans (185/125)
15 Handstand Push-ups
6 Cleans (185/125)
18 Handstand Push-ups
6 Cleans (185/125)
21 Handstand Push-ups
9 Cleans (185/125)
Etc., following same pattern

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The Open Workout class times are Friday 6:00pm and Saturday 10:30am. If you can’t make one of those times, let us know. Good luck everyone!!

WOD- Thursday, March 19, 2015

Meredith Walraven

Meredith Walraven

Strength:
Squat

Metcon:

10 min AMRAP
5 Hang Power Cleans (135/95)
10 Push-ups
15 Sit-ups

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Watch the announcement of Workout 15.4 Thursday at 8:00pm on the Games website!

Seer Farms Animal Sanctuary in NJ is having a Spring Cleaning Donation Drive and Grand Sweep on Saturday, March 28. Jen will be attending and giving them a hand and we can help too! If you are able to make a donation or attend with Jen, let her know. They have posted a list of items in need (cash donations are appreciated too). Thanks guys!
Pedigree Dog and Puppy Food (can and dry)
Dog/Puppy Shampoo
Bleach
Cleaners
Brooms
Dust Pans
Hoses and Nozzles
Scrub Brushes
Dish Soap
Towels and Washcloths
Trash Bags (Kitchen and XL Yard Bags)
Rakes
Large Microwaves

WOD- Wednesday, March 18, 2015

Ready at 5:00am...

Ready at 5:00am…

Skillwork/Strength:
Pull-ups

Metcon:

For time:
100 Russian KB Swings (24/16)
50 Goblet Squats (24/16)
25 KB Push Press (24/16), right arm
25 KB Push Press (24/16), left arm

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Tick Tock Early Learning Center is having a fundraiser event called Little Black Dress. Tick Tock assists underserved working families in Southern Chester County by providing high quality, reliable child care at rates families can afford.
Little Black Dress and is for women of all ages and their children. The theme is shop with your girlfriends, mothers, grandmothers, and daughters and enjoy a fun girls day out while supporting a great cause.
This year there will be several different vendors providing jewelry, purses, make-up, scarves, art pieces, and much more. Tickets are $25 in advance or $30 at the door. Children are $10. If you are interested in purchasing tickets, email Jackie at Jackie@ticktockelc.org or let her know next time you see her at the gym!

Little Black Dress
Date: Saturday, April 18th
Time: 4:00 to 7:00 PM
Location: The Genesis Atrium, Kennett Square (free parking in the lot behind the building)