Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Wednesday, 19 April 2017 00:00

04.19.17

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

Wednesday, 04 January 2017 00:00

01.04.17

Strength

Back Squat 

1x20 @ ~50-60%

 

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Deadlift 225/155 (RX+ 275/185)

5-4-3-2-1

HSPU (RX+ 2 45s)

 

After Party

Tabata Hollow Rocks

Wednesday, 20 January 2016 00:00

DT Practice

Gymnastics

Death By Strict Pull Up (10 minutes)

Min 1 = 1

Min 2 = 2

Min 3 = 3

*Score as Round completed + extra reps in minute you fail

**If you fail early, take a minute off and start over (no more score)

***Weighted = RX+

 

WOD

5 RFT:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*1 Minute Rest and add weight

RX Men = 75>95>115>125>135

RX Women = 55>65>75>85>95

RX+ Men = 95>115>125>135>155

RX+ Women = 65>75>85>95>105

 

After Party

Tabata Hollow Body Rocks

*Take a round off in order to go again instead of many shorter rounds.

Mobility

Couch Stretch

15 Pass Throughs

15 Push Aways

Monday, 12 October 2015 00:00

Posterior Change

Back Squat


8 @ 70%

6 @ 75%

4 @ 80%

WOD


On the 3 Minute x 5 Rounds

200 m Run

10 Push Ups

7 Deadlifts 225/155

*Score is fastest and slowest time

AFTER PARTY MOBILITY


3 position Couch Stretch

:45 seconds in each position

Wednesday, 27 June 2012 00:00

Deadlift Fun

Strength/Skill

Three deadlifts every two minutes for 10 minutes increase weight each minute

 

Workout of the Day

5 Rounds

5 Deadlifts at 135/185

20 Situps

 

WOD Calendar

« October 2017 »
Mon Tue Wed Thu Fri Sat Sun
            1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31          

Find Us on Facebook

BOML