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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Skillzzzz

Friday, 14 September 2012 00:00

Skill:

Toes to Bar (if you have toes to bar than work on muscle up)

 

Workout

4 Rounds

Row 500m/ Run 4 Laps (alternating)

10 Squats

10 Toes to Bar

10 Wall Balls

 

Deadlifts

Thursday, 13 September 2012 00:00

Strength

Deadlift 5x4

 

Workout of the Day

24,8,16

Deadlift (185,225)

Ring Dips

 

 

 

Double Unders-Yeah

Wednesday, 12 September 2012 00:00

Skill:

Double Unders pratice

Workout

10 pullups

30 Double Unders

6 Rounds

9-11 Memorial Workout- No 9:30 class

Tuesday, 11 September 2012 00:00

Today's workout will be our first 9-11 memorial workout.  This is one of our more complicated workouts, but as with all hero/memorial workouts he idea you give of yourself in honor of someone.  You put your own suffering aside in honor of someone else’s suffering

20 Minute AMRAP

9 Power Snatches ( to snatch freedom)- 65,95

11- Weight Step Ups (two 15s, 2-25s)- Reminding of us the people who went up trying to help others

01 Jerk- (We know who that is )

To start off the workout,

you will do a 343 meter row (representing the firefighters who were lost)

9:03 into the Workout (the time the plane hit the second tower)- you will do 51 Situps (51 representing the passengers on the plane)

10:03 into the workout- (the time the plane crashed in Shanksville, PA) You will do 33 burpees (representing the 33 passengers on the plane)

With the last 30 seconds in the workout run a 60 yard sprint (representing the 60 police officers who were lost)

 

Strength Cycle Starts

Monday, 10 September 2012 00:00

Strength

Back Squats 5x4

 

Workout:

8 minute AMRAP

3 One Arm Kettlebell Jerks (35, 53)- Each arms

6 Kettlebell Swigs

9 Goblet Squats

 

Handstand Walks

Sunday, 09 September 2012 00:00

Skill of the Day:

Handstand Walks

 

Workout of the Day

2 Rounds of

1 min of sled push

1 min of plate slams (25,45)

1 min of battling ropes

1 minute of famers walk (35,53)

1 minute of rest

Speed Cleans

Saturday, 08 September 2012 00:00

 

Skill

Hang Power Cleans

5 reps every 30 Seconds for 6 minutes 

 

Workout of the Day:

Ladder

3 Hang Cleans,

3 Toes to Bar

Each round end one more Repl 4,4 5,5......

For 8 minutes

WOD Calendar

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