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King of Prussia, PA 19406

(484) 424-XFIT

Tuesday, 05 September 2017 00:00

09.05.17

Strength

Push Press

5x3 @ ~75%

 

WOD

5 Rounds For Time

5 Box Jumps 24/20

4 Bear Complex 115/75

3 Chest to Bar Pull Ups

2 Toes To Bar

1 Squat Clean Thruster

 

After Party

EMOM 5

20 Sit Ups

 

Friday, 21 April 2017 00:00

04.21.17

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

Friday, 11 November 2016 00:00

11.11.16

WOD - CHOOSE ONE

AMRAP 18

1 Round of Cindy

1 Bear Complex 135/95 (RX+ 155/105)

 -OR-

AMRAP 18

1 Round Mary

1 Bear Complex 135/95 (RX+155/105)

Friday, 15 May 2015 00:00

Bear Foot

Strength: Hang Squat Clean

Build to a heavy single

 

WOD:

12 Bear Complex (95,65)

24 Toes to Bar

9 Bear Complex

18 Toes to Bar

6 Bear Complex

12 Toes to Bar

For Time!

(12 minute cap)

 

QOD: The beginning is the most important part of the work. -Plato

Thursday, 31 July 2014 00:00

Big Daddy

WOD:

1,000m Row

9 Shoulder to Overhead (165,115)

80 Double Unders

7 Front Rack Lunges (each leg)

60 Sit-ups

5 Thrusters

400m Run

3 Overhead Squats

20 Bar-Over Burpees

1 Bear Complex

FOR TIME!

(22 minute cap)

Wednesday, 25 June 2014 00:00

Mordu

Strength: Overhead Squats

Complete 5 sets of 5 reps at 80% of max

WOD:

30 Bear Complexes (135/95)

For Time!

(10 min Cap)

Thursday, 10 April 2014 00:00

Goldielocks

WOD:

20 minute AMRAP:

2 Bear Complex (135, 95)

3 Rounds of "Cindy" (5 pullups, 10 pushups, 15 Air squats)

40 Double Unders

WOD Calendar

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