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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

05.31.17

Wednesday, 31 May 2017 00:00

Strength

Back Squat

2x5 Stay at light day weight

SUPERSET with 

3xME Strict Chin Ups

 

WOD

For Time:

3 Rounds

10 Wall Balls 20/14

10 Box Jumps 24"/20"

2 Rounds

10 Wall Balls

10 Bar Facing Burpees

1 Round

10 Wall Balls

10 Deadlift 225/155

 

After Party

3 x ME Front Rack Hold

05.30.17

Tuesday, 30 May 2017 00:00

Strength


Strict Press

5x5 at original weight (deload)

WOD


Annie

50-40-30-20-10

Double Unders

Sit Ups

MURPH

Monday, 29 May 2017 00:00

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

*Annual Memorial Day Party at noon

Barbell

Sunday, 28 May 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 27 May 2017 00:00

Class at 9 a.m.

05.26.17

Friday, 26 May 2017 00:00

Strength

1x5 + 5lbs from 5/19

PARTNER WOD

100 Reps For Time:

1 rep = 

Deadlift

Power Clean

Thruster

Push Jerk 

115/75 (RX+ 135/95)

*I go, you go.  Partner can't start their rep until other partner puts bar on the ground.

05.25.17

Thursday, 25 May 2017 00:00

Strength

Hang Power Clean

Min 1 & 2: 3 reps

Min 3 & 4: 2 reps

Min 5-10: 1 rep

*Progressive

 

WOD

Death by Kettlebell Swing and Burpees

Min 1: 1 KBS 53/35 & 1 Burpee

Min 2: 2 KBS & 2 Burpees

Min 3: 3 & 3

...

 

After Party

Goal Work

WOD Calendar

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