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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 29 April 2017 00:00

Class at 9 a.m.

04.28.17

Friday, 28 April 2017 00:00

Strength

Back Squat

1x5 + 5lbs from 4/21

 

WOD (Compare to 5/20/2016)

10 minute clock

1 Mile Run Buy In

AMRAP Clean and Jerks 135/95 for score

*rest 3 minutes*

6 minute clock

800 m Run Buy In

AMRAP SNATCH 115/75 for score (RX+ 135/95)

*rest 3 minutes*

4 minute clock

400 m Run Buy In

AMRAP Thrusters 95/65 for score (RX+ 135/95)

 

04.27.17

Thursday, 27 April 2017 00:00

Strength

Segment Clean Deadlift + Hang Clean from below knee + Clean

(Power or Full - note in comments)

1 Every :90 x 8

 

WOD

5 Rounds For Time:

5 Right Arm DB Hang Power Cleans 50/35

5 Left Arm DB Hang Power Clean

20 Sit Ups

30 Double Unders

 

After Party

Push Ups

See Tuesday

04.26.17

Wednesday, 26 April 2017 00:00

Strength

Back Squat 

2x5 + 5 lb from 4/19

SUPERSET WITH

3xME Strict Pull ups

 

WOD

For Time:

21-15-9

Toes to Bar

Burpee Box Jump

 

After Party

3xME Front Rack Hold

04.25.17

Tuesday, 25 April 2017 00:00

Strength

Strict Press

5x5 + up to 5 lbs

WOD

Each movement has 4 Rounds of :20 work :10 rest 

Minute rest between movements after all 4 rounds are completed to write down total reps and change weight

Deadlift 185/135

Hang Power Clean 155/105

Front Rack Lunge 135/95

Shoulder to Overhead 115/75

Ground to Overhead 95/65

After Party

Push Ups

Same doubled number as 4/20. Try to take no more than :30-:45 between sets and try to decrease number of sets.

04.24.18

Monday, 24 April 2017 00:00

Strength

Back Squat

5x5 +5 lbs from 4/17

 

WOD

AMRAP 8

Wall Balls 20/14

*Every time you break = 2 Rounds of Cindy

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

 

After Party

EMOM 5

20 Sit Ups

 

Barbell

Sunday, 23 April 2017 00:00

Barbell at 9 a.m.

 

Month of May Challenge

While we are hitting this strength cycle, we’ve got some other fish to fry.  CFVF will be honoring an American hero, Navy Lieutenant Michael Murphy, who who was killed in Afghanistan June 28th, 2005. 

 

For Time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

 

We should all put our best effort into it in memory of a fallen soldier and that requires a little bit of prep work.  What part of the workout do you need the most work on?  Need to get comfortable with running a mile?  Can you work towards stringing 5 pull ups together for multiple sets?  If scaling, what scaling method will properly challenge you for 100 reps?  Will your form stay consistent over 200 push ups?  Need to work on better mobility and depth for your air squats?  Will you be attacking the workout with a 20 lb vest?

 

Whatever you are doing to prep (and yes this obviously includes what we do in the gym), snap a picture and post it to Instagram and/or Facebook.  Get someone to take a pic or a video while you work on your push up program or while you do some skill work on your pull ups…post WOD selfies or group pics…going for a run (maybe with your vest) on a nice day…whatever it is that you are doing to fully prepare! Make sure to tag CrossFit Valley Forge and #Murphprep2017 so we can see all the hard work! 

 

 

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