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King of Prussia, PA 19406

(484) 424-XFIT

09.26.17

Tuesday, 26 September 2017 00:00

Strength

Push Jerk

2, 2, 2, 2, 2

 

WOD

For Time:

50-40-30-20-10

Double Unders

15-12-9-6-3

Bar Facing Burpees

10-8-6-4-2

Deadlift 225/155

 

After Party

Tabata Hollow Rock

Dumbbell Row 

4x8

09.25.17

Monday, 25 September 2017 00:00

Strength

EMOM 7

Squat Clean Thruster

*build to a heavy for the day

Gymnastics WOD

Every 2 minutes x 4 (8 minutes, clock starts at 0:00)

1 Round of Gymnastics WOD (CFVF, MARY, OR NATE)

6 Thrusters at ~65%

*Ideally this should be done as an EMOM of Evens and Odds, but if a round will take more than a minute, use the the two minutes to get both done.

WOD

At minute 10

1 Mile Run for time

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 24 September 2017 00:00

Class at 9 a.m.

 


CROSSFIT TOTAL

 


As most of you know by now, our next cycle is going to be one last effort for big strength gains before we start prepping for things related to the Open.  We will end our next cycle with the CrossFit Total.  This will be the third time CFVF will be doing the Total but it's always good to have a refresher. And for those of you who will be doing it for the first time, here are your guidelines...

 

https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

Bring a Friend Day!

Saturday, 23 September 2017 00:00

Class at 9 a.m.

09.22.17

Friday, 22 September 2017 00:00

BERGERON OPEN TEST

AMRAP 20


50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Ring Muscle Ups

*If you make it through and can't do the ring muscle ups, scale first as bar muscle ups or wall walks

09.21.17

Thursday, 21 September 2017 00:00

Strength

EMOM 8

Power Snatch + Snatch Balance


WOD

For Time:

400 m Run

then

4 Rounds

5 Renegade Rows 35/20

20 Sit Ups (RX+ 10 GHD Sit Ups)

then

200 m Run

 

After Party

Goal Work/Mobility

09.20.17

Wednesday, 20 September 2017 00:00

Strength

Back Squat

1x20 + 5 lbs if possible

 

WOD

For Time:

30 Curtis P 115/75

*Check performance from 12/12/16

Curtis P = Power Clean, FR Lunge, FR Lunge, Push Press

 

After Party

5x5 Strict Pull Up

3 x ME L-Sit Hold

WOD Calendar

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