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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Jerks and Deadlifts

Friday, 07 December 2012 00:00

Strength:

Push Jerk 7x1

Workout of the Day:

3 Rounds of:

3 Min AMRAP

3 Push Jerks (105,165)

6 Bar over Burpees

6 Deadlifts (105,165)

:30 Second Rest

 

Pistol Practice

Thursday, 06 December 2012 00:00

Skill

Pistol Work

Workout of the Day

7 Rounds

10 Pistols (5 each leg)

8 Toes to Bar/8 Situps (Odd Rounds do Toes to Bar, Even Rounds do Situps)

6 Pull Ups

Row, Row, Row

Wednesday, 05 December 2012 00:00

Strength

Pendlay Row 6x3

Workout:

4 Rounds of

8 Pendlay Rows (95, 135)

10 Box Jumps (18,24)

12 Kettlbell Swings (35, 53)

Double the Fun

Tuesday, 04 December 2012 00:00

ATTENTION:  We will be placing an order for Protein/Fish Oil/Supplements/etc. through allstarhealth.com.  If you are interested in ordering anything, check out the site, write it down and bring it to the box.  Order is going out Wednesday night.  We'll place the order and collect payment when you pick up your items!

http://www.allstarhealth.com/?cid=48B6953A

While on the topic of nutrition, here's a great article to read on Pre/Post Workout nutrition...

http://www.crossfithamptonroads.com/2011/11/pre-and-post-workout-nutrition/

 

Skill:

Double Unders

Workout 

15 Minute AMRAP

Row 500/Run 400

15 Hand Release Push ups

25 Situps

50 Double Unders

Elizabeth-Benchmark

Monday, 03 December 2012 00:00

Strength

Max Clean 6x1

Workout of the Day

Elizabeth 

21-15-9

Cleans (Squat)- 95,135

Ring Dips

 

 

Kettlebell Snatch on the first of the month

Saturday, 01 December 2012 00:00

Skill

Kettlebell Snatch

Workout of the Day

10 Kettbell Snatches (5 each arm)- 35, 53

10 Kettlbell Swings-35, 53

10 Power Wallballs (14,20)

WOD Calendar

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