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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

05.23.17

Tuesday, 23 May 2017 00:00

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

"Diane"

21-15-9

Deadlift 225/155

Handstand Push Ups

 

After Party

EMOM 5

20 Sit Ups

05.22.17

Monday, 22 May 2017 00:00

Strength

Back Squat

5x5 + 5lbs from 5/15

 

WOD

AMRAP 10

5 Squat Clean Thruster 135/95

10 Toes to Bar

25 Double Unders

 

After Party

Push Ups

Original # x 2.75

Barbell

Sunday, 21 May 2017 00:00

Barbell at 9 a.m.

 

MEAN 15 CHALLENGE

This weekend at the CrossFit regionals, Assault Bike is gave out a challenge:

For Time:

15 Burpees

15 Calories on the Bike

So I figured we'd give it a try as well!  You have until Saturday, June 3rd by the time the gym closes that day to get your best time.  You can try as many times as you like, you just need a coach to verify it.  Best male and female will get some Wodify $$!

Assault Air Bike posted that the best scores so far at the end of day 1 were :36 for men and 1 minute for women. Impressive!

05.19.17

Friday, 19 May 2017 00:00

Strength

Back Squat 

1x5 + 5lb from 5/12

 

WOD

Cindy v. DT

5 Rounds For Time

5 Pull Ups

10 Push Ups

15 Air Squats

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerks

*25 minute cap

 

03.18.17

Thursday, 18 May 2017 00:00

Strength

Hang Power Snatch

Minute 1 & 2: 3 reps

Minute 3 & 4: 2 reps

Minute 5-10: 1 rep

*Progressive

WOD

AMRAP 3 x 3

200 m Run

10 Alternating DB Rows 50/35

AMRAP Double Unders

*1 minute rest in between

After Party

3 x ME Front Rack Holds

05.17.17

Wednesday, 17 May 2017 00:00

Strength

Back Squat

2x5 + 5 lbs from 5/10

SUPERSET WITH

3xME Strict Chin Ups

WOD

For Time:

30 Squat Cleans 135/95

After Party

Push Ups

Original # x 2.5 

Break into even sets

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