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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

09.12.17

Tuesday, 12 September 2017 00:00

Strength

Push Jerk 5x3 @ ~75%

WOD


AMRAP 10

400 m Buy In

10 Wall Balls 20/14

8 Bar Facing Burpees

6 Deadlift 225/155

After Party


Tabata Hollow Rock

Dumbbell Row

4x8 per side

09.11.17

Monday, 11 September 2017 00:00

Gymnastics

EMOM 10 

Odd: Pull Up/Muscle Up (choose rep)

Even: Pistol 6-10 total reps

 

WOD


For Time:

11 Box Jumps 24"/20"

11 Pull Ups

11 Power Cleans 135/95

11 Front Rack Lunges

11 Shoulder to Overhead

11 Back Squats

11 Handstand Push Ups

11 Thrusters

11 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

 

Barbell

Sunday, 10 September 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 09 September 2017 00:00

Class at 9 a.m.

09.08.17

Friday, 08 September 2017 00:00

WOD

Choose ONE of the following gymnastics "WODS" for entire WOD. 

For Time:

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Clean and Jerks 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Power Snatches 115/75 (RX+ 135/95)

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run

10 Thrusters

1 Rounds of "CFVF Gymnasty", "Mary" or "Nate"

200 m Run 

10 Bar Facing Burpees

 

"CFVF Gymnasty"

5 Pull Ups + 5 Box Jumps 24"/20" + 5 Toes to Bar + 10 Air Squats

"Mary"

5 HSPU + 10 Pistols + 15 Pull Ups

"Nate" 

2 Ring Muscle Ups + 4 HSPU + 8 KBS 70/53

09.07.17

Thursday, 07 September 2017 00:00

Strength

EMOM 8

Power Snatch + Hang Squat Snatch


WOD

5 Rounds For Total Time:

10 Dumbbell Snatch 50/35

10 Burpees

10 Sit Ups (RX+ 10 GHD Sit Ups)

*rest 1 minute

 

After Party

Goal Work/Mobility

09.06.17

Wednesday, 06 September 2017 00:00

Strength

Back Squat

1x20 + 5 lb

WOD

Every 3 min x 5

40 Double Unders

12/10 Calorie Row or 10/7 Calorie Bike

6 Handstand Push Ups (RX+ 2 45s per side)

*Slowest time = score. Note fastest time in comments. If you fail a round, continue as an AMRAP until minute 15 (no longer).

After Party

5x5 Strict Pull Up (can be weighted) or Muscle Up Practice

5x5 Pistol Practice 

ME L-Sit

*Can superset

WOD Calendar

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