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King of Prussia, PA 19406

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Friday, 28 April 2017 00:00

04.28.17

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)

 

Thursday, 20 April 2017 00:00

04.20.17

Strength

EMOM 8

Power Snatch + Hang Snatch + Snatch

 

WOD

AMRAP 8

15/12 Calorie Row

10 Dumbbell Snatch 50/35

5 Handstand Push Up

 

After Party

Push Ups

Double your number from Tuesday and take as many sets as yo need to get to that number.  Take no more than 1 minute rest between sets.

Thursday, 06 April 2017 00:00

04.06.17

Strength

COMPLEXES!

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Full Snatch

*These will be light but can be progressive.

WOD

THE FULL KHALIPA CHALLENGE

EMOM 12

7 KBS 70/53

7 Burpees

*if you fail a round, continue as AMRAP

After Party

Goat Work

Thursday, 09 March 2017 00:00

03.09.17

Strength

EMOM 8

Min 1-4: Hang Snatch Pull + Hang Power Snatch

Min 5-8: Hang Power Snatch + Power Snatch

*Goal is consistent launch position.  Open athletes should stay light.

 

WOD

3 x AMRAP 3

200 m Run Buy In

-then AMRAP-

20 Kettlebell Swings 53/35

10 Burpees

*Rest 1 minute btwn AMRAPs. Pick up where you left off for total reps.

 

After Party

Mobility

Monday, 06 February 2017 00:00

02.05.17

CrossFit Open WOD 13.1

AMRAP 17

40 Burpees to 6" target

30 Snatches 75/45

30 Burpees to 6" target

30 Snatches 135/75

20 Burpees to 6" target

30 Snatches 165/100

10 Burpees to 6" target

AMRAP Snatches 210/120

Accessory Work

Dumbbell Overhead Walking Lunge

*Accumulate 6 lengths of rig

After Party

EMOM 5

20 Sit Ups

 

 

Monday, 23 January 2017 00:00

01.23.17

Strength

Choose one:

Power Snatch or Squat Snatch

Every :30 x 8 @ 70-80%

*Add 5 lbs from last time if you can.

 

CrossFit Open WOD 15.2

0:00 - 3:00

2 Rounds

10 Overhead Squats 95/65

10 C2B Pull Ups

3:00 - 6:00

2 Rounds

12 OHS

12 C2B Pull Ups

6:00 - 9:00

2 Rounds

14 OHS

14 C2B

...WOD details in class

After Party

EMOM 5

20 Sit Ups

Friday, 13 January 2017 00:00

Bergeron Open Test

WOD

AMRAP 20

50 Wallballs 20/14

50 Double Unders

40 Box Jumps 24"/20"

40 Toes to Bar

30 Chest to Bar Pull Ups

30 Burpees

20 Power Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Ring Muscle Ups

*score = number of reps

**Scale substitute for MU is bar muscle up or 10 Wall Walks

 

Monday, 09 January 2017 00:00

01.09.17

Strength

Snatch

Every :30 x 8: 1 @ ~75%

 

WOD

For Time:

42 Wall Balls 20/14

21 Power Snatch 95/65

30 Wall Ball

15 Power Snatch

18 Wall Ball

9 Power Snatch

 

After Party

Muscle Up Practice

Practice a Progression or EMOM 5

Monday, 19 December 2016 00:00

12.19.16

Strength

EMOM 10

Min 1-5: 1 Power Snatch + 1 Overhead Squat

Min 6-10: 1 Squat Snatch

 

WOD

AMRAP 9 

5 Handstand Push Ups

7 Squat Snatch 95/65

9 Box Jumps 24"/20"

 

After Party

EMOM 5

20 Sit Ups

Friday, 09 December 2016 00:00

12.09.16

WOD


5 Rounds For Time:

6 Deadlift 115/75 (RX+ 135/95)

6 Bar Facing Burpees

5 Power Cleans

5 Pull Ups

4 Thrusters

4 Chest to Bar

3 Snatch (any way)

3 Wall Walks (RX+ 3 Muscle Ups)

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