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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 24 May 2017 00:00

05.24.17

Strength

Back Squat

2x5 + 5 lb from 5/17

 

Mini Murph

For Time:

One lap around back building

5 Rounds of Cindy

One lap around back building

5 Rounds of Cindy

One lap around back building

*RX+ = Weight vest 20/14

 

After Party

3 x ME Front Rack Hold

Wednesday, 17 May 2017 00:00

05.17.17

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

Friday, 23 October 2015 00:00

Ghostface

WOD


30 RFT

5 Wall Balls 20/14

3 Push Ups

1 Power Clean 165/115

*30 min cap

*form on the clean must be maintained for a total of 30 reps. Think about the total rep count when scaling!

Thursday, 10 September 2015 00:00

A Lot of Minutes

Strength

EMOM 8

1 Hang Power Snatch (progressive)

WOD

EMOM 10

Odds = 4 Hang Power Snatch (~70-80% of above)

Evens = 30 double unders then AMRAP pushups

*score = pushups

Tuesday, 18 August 2015 00:00

Patty Cake

WOD: 

With a partner alternate at the top of every 2 minutes for 16 minutes:

Partner 1:

3 Power Snatch (135,95)

6 Pullups

9 Hand Released Pushups

 

Partner 2:

Row for calories

 

*Your team will finish with 2 scores. Total rounds and reps of the triplet AND total calories rowed.

 

QOD: To be a great champion you must believe you are the best. If you're not, pretend you are. -Muhammad Ali

Saturday, 30 March 2013 00:00

No Sunday class!

Skill:

Handstand Walk

Workout of the Day

5 Rounds of

400 M Run

10 Hand Release Push ups

15 Situps

20 Squats

Thursday, 28 June 2012 00:00

Push Up and Box Jumps!

Skill Workout of the Day

Pick a new skill to workout (if you are having trouble deciding ask a Coach)

Workout of the Day

25-20-15-10-5

Push Ups 

Box Jumps

 

These aren't skills we will be working on, well at least not this week!

 

WOD Calendar

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