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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 04 November 2017 00:00

Open Gym at 8 a.m.

 

Class at 9 a.m.

11.03.17

Friday, 03 November 2017 00:00

Strength


Back Squat 1x5 + lbs from 10/20

 

Partner WOD

AMRAP 15
3 chest-to-bar pull-ups
6 chin-over-bar pull-ups
9 toes-to-bar
1 round of DT:
12 deadlifts 105/155
9 hang power cleans 105/155
6 push jerks 105/155

11.02.17

Thursday, 02 November 2017 00:00

Strength

EMOM 7

Segment Clean Pull + Power Clean

*Pause at knee for segment. Try to do Power Clean with a jump back

 

WOD

4 Rounds For Time:

10 Burpees  

20 Double Unders

10 Kettlebell Swings 53/35

*rest 1 Minute between rounds. Meant to be at a sprint. Note how long each round takes.

 

After Party

Goal/Mobility Work

 

11.01.17

Wednesday, 01 November 2017 00:00

Strength

Deadlift

5x2 + 5lbs from 10/25

WOD

For time:

200m Run
30 Power Snatches 95/65
200m Run
20 Handstand Pushups
200 m Run
10 Chest to Bar Pullups (Rx+ 5 Bar Muscle Ups)

After Party

Back Squat 2x5

@ 60-65% of 2 rep max

10.31.17

Tuesday, 31 October 2017 00:00

Strength

Strict Press

5x5 + 5lbs from 10/24

 WOD


6 Rounds For Time

6 Toes to Bar

6 Box Jumps 24"/20"

6 Hang Power Cleans 115/75

 

After Party


5x5 Strict Chin Ups

3x10 Back Extensions

10.30.17

Monday, 30 October 2017 00:00

Strength

Back Squat 

5x5 +5 lbs from 10/23

 

WOD

3 Rounds For Time

30 Double Unders

5 Bar Facing Burpees

10 Overhead Squats 95/65

5 Bar Facing Burpees

 

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 29 October 2017 00:00

Barbell at 9 a.m.

WOD Calendar

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