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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Monday, 14 March 2016 00:00

Jaw Drop

Strength

Back Squat 

Warm Up Properly on barbell

3 x 4 @ ~75% (If you don't know your max, you can work at ~85% of your heavy set of 4 from 2/29)

WOD

FOR TIME:

50 Calorie Row

40 Thrusters 95/65

30 Burpees over Barbell

*12 Minute Cap

After Party

EMOM 5

Strict Pull Ups (Rep Count = Athlete's Choice)

Thursday, 03 March 2016 00:00

Seeing Double

*We will be doing a mobility class tonight at 7 p.m. NO PILATES. All are welcome.

Technique Drill

"Burgener Warm Up"

1 Round with PVC then 1 Round with Empty Barbell 3 reps each on coach's cue.

1. Down and Up

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Land 2" 4" 6"

5. Snatch Drop

6. Hang Power Snatch


*Non Open Athletes may add light weights to Hang Power Snatch

Partner WOD

Each partner takes turns rowing intervals of 100, 200, 300, 400, 500

~THEN~

200 Double Unders (switch every 20)

150 Sit Ups (switch every 15)

100 Step Ups 24"/20 (switch every 10)

50 Burpees (switch every 5)

-OR-

Come in to move around with "Rowling".  Current top score is 19!

Thursday, 04 February 2016 00:00

Death By Russians Swings

Technique Primer

EMOM 5

Build up to 75-80% of your 1 RM Power or Full Snatch (Athletes Choice) by doing 1 Segment Snatch (2 Second Pause at knee) progressive

This is your warm up so start light and work on form.

Strength

Immediately

Every :45 for 8 Rounds (6 Minutes Total)

1 Snatch (Power or Full) 75-80% of 1 RM

 

WOD

Death By Russian Swings and Burpee over KB (10 minutes)

Min 1 = 1 Russian Swing 70/53 + 1 Burpee over KB

Min 2 = 2 Russian Swings + 2 Burpees

Min 3 = 3 Russian Swings + 3 Burpees

etc.

*Once you fail, immediately start 10 Sit Ups the following minute. Each minute after add 3 more Sit Ups.

**Score = Round you completely plus extra reps the next minute (Everyone get 10!)

 

After Party

Coach Approved Goat Work or Tabata Row

Mobility

1 Minute Banded Shoulder Stretch

15 Pass Throughs

15 Push Aways

Monday, 25 January 2016 00:00

13.1&14.2 Mash Up

Strength

Hang Power Snatch (Check results from 12/10)

Minutes 1 & 2 = 2 @ 60%

Minutes 3 & 4 = 2 @ 70%

Minutes 5 & 6 = 2 @ 80%

Minutes 7 & 8 = 1 @ ~85-90%

 

WOD

For Time:

4 Rounds For Time:

10 Burpees to 6" Target

5 Power Snatches 95/65

5 OHS

10 Chest to Bar Pull Ups

*rest 1 minute after each round

**17 minute time cap

***goal is unbroken movements

After Party

EMOM 5 

20 Sit Ups

Mobility

Banded Shoulder Stretch 1 Minute each side

Couch Stretch 1 minute each side

Friday, 22 January 2016 00:00

Snow Storm Prep

For Time:


100 Thrusters 65/45

75 Wall Balls 20/14

50 Pull Ups

25 Burpees

*25 minute time cap

**Break it up however you want.

***5 extra burpee penalty for dropping a bar with 10s from the top without control - Happy Friday!

Tuesday, 19 January 2016 00:00

Weight On Your Shoulders

Strength

Back Squat

5 @ 55%

4 @ 65%

3 @ 75%

4 x 2 @ 80%

 

WOD

5 RFT:

10 Back Rack Lunges 115/75 (R + L = 2)

10 Burpees

10 Sit Ups

 

After Party

Tabata Hand Stand Hold

*take a whole round off rather than doing many partial rounds

**scale with high plank hold feet on box or with hand stand work

Mobility

Couch Stretch

15 Push Aways

 

Tuesday, 12 January 2016 00:00

Cement Mixer

Strength

Back Squat 

5 @ 55%

4 @ 65%

3 @ 75%

3 x 2 @ 80%

 

WOD

5 RFT

8 Front Squats 135/95 (155/105 RX+)

10 Burpees

12 Deadlifts

*15 min time cap

After Party

Toes to Bar Skill Work

RX = 3 x ME Unbroken Toes to Bar for Quality

Scaled = progression work https://www.crossfitinvictus.com/blog/steps-to-toes-to-bar-progressions-5-6/

Mobility

3 Position Counch Stretch

15 Push Aways

 

Tuesday, 05 January 2016 00:00

Keep It Together

Strength


3 x 10 Back Squats at 50%

Tempo 3 second decent - 3 second pause in bottom (KEEP TENSION) - drive up

~scale by cutting weight first.  If you cannot keep tension in the bottom, scale by eliminating that pause.

WOD


For Total Time:

15-12-9

Wall Balls 20/14

Burpees

~rest 2 minutes~

12-9-6

Wall Balls

Burpees

~rest 1 minutes~

9-6-3

Wall Balls

Burpees

*add 20 seconds to your total time for every time you break up the Wall Balls aka do them unbroken

After Party


EMOM 5 20 Sit Ups

Mobility


3 Position Couch Stretch

15 Push Aways

Friday, 18 December 2015 00:00

EMOM or bust

Pre-class Mobility


Foam Roller: 1) IT Bands 2) T-Spine

WOD


Minute 1 - 10

ODDS : 1 Round of Cindy

EVENS : 10 OHS 95/65

~Rest 2 Minutes~

Minute 13 - 22

ODDS : 1 Round of Cindy

EVEN : 10 KBS 53/35

~Rest 2 Minutes~

Minute 25 - 34

ODDS : 1 Round of Cindy

EVENS : 10 Burpees

 

SCORE = Number of missed rounds (You want 0!!!!)

*Cindy = 5 Pull Ups 10 Push Ups 15 Air Squats

**Coach will evaluate if number of reps should be scaled back for athletes who have trouble with certain movements.  FORM FIRST ALWAYS!

MOBILITY


-Couch stretch

-20 Push Aways

-Banded Shoulder stretch

Tuesday, 15 December 2015 00:00

Down to the Core

Strength


3-3-3-3-3

Pause Front Squat (3 Second pause)

*Progressive each set. Be sure to keep tension in the bottom position

WOD


3 x 3 Minute AMRAP

3 Front Squat 135/95

6 Lateral Burpees Over the Bar

18 Sit Ups

*1 minute rest. Pick up where you left off for total rounds plus reps.

After Party


3 x ME Ring Support Hold (Scale by putting feet on plates and controlling how much support you give yourself from your legs)

MOBILITY


Couch Stretch 1 minute each leg + Banded Hamstring stretch 3 positions

20 Push Aways

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