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King of Prussia, PA 19406

(484) 424-XFIT

Monday, 15 May 2017 00:00

05.15.17

Strength

Back Squat 

5x5 + 5lb from 5/8

WOD

For Time:

200 m Run

40 Unbroken Wall balls 20/14

400 m Run

30 Unbroken Wall Balls

One Run around Back Building

20 Unbroken Wall Balls

*5 Wall ball penalty added immediately every time you break

After Party

Push Ups

Original # X 2.5

(Sit Ups are tomorrow)

 

Monday, 24 April 2017 00:00

04.24.18

Strength

Back Squat

5x5 +5 lbs from 4/17

 

WOD

AMRAP 8

Wall Balls 20/14

*Every time you break = 2 Rounds of Cindy

Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

 

After Party

EMOM 5

20 Sit Ups

 

Wednesday, 12 April 2017 00:00

04.12.17

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

Monday, 03 April 2017 00:00

04.03.17

Strength

Back Squat

5x5 @ 65% of 5 RM

 

WOD

AMRAP 7

30 Double Unders

15 Wall Balls 20/14

5 Clean and Jerks 135/95

 

After Party

EMOM 5

20 Sit Ups

 

Tuesday, 28 March 2017 00:00

03.28.17

STRENGTH

Build to a heavy single Strict Press

*this is a beginning of cycle test

WOD

For Time:

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

*break up however you want

After Party

5x10 Back Extension

or

Superman

 

Wednesday, 22 March 2017 00:00

03.22.17

Strength

Front Squat

4x6 @ ~75%

*Option to add 5# or stay same as last week.  Remember Friday is our last Open workout.

 

WOD

For Time:

1000 m Row

50 Wall Balls 20/14

30 Pull Ups

 

After Party

3 x ME Front Rack Hold

Monday, 13 March 2017 00:00

03.13.17

Strength

Power Clean + Push Jerk

EMOM 6

3 @ ~75% 

WOD

AMRAP 7

Wall Balls 20/14

EMOM 3 Deadlift 225/155

*start with deadlift

After Party

EMOM 5

20 Sit Ups 

Monday, 13 February 2017 00:00

02.13.17

Strength

Power Clean

EMOM 7: 5 @ ~65%

 

WOD

For Time:

100 Calorie Row

*EMOM 10 Wall Balls 20/14

Details: Start on the rower.  13 minute cap.  A scale might be less wall balls per minute in order to get to the rower.  If you hit the cap, your score is how many calories you got.

 

After Party

EMOM 5

20 Sit Ups

 

Wednesday, 01 February 2017 00:00

02.01.17

Strength

Back Squat

1 x 20

WOD

4 Rounds

1 minute Max Calorie Row

1 minute Max Wall Balls 20/14

1 minute rest

After Party

Muscle Up/Kip Work

Tuesday, 24 January 2017 00:00

01.24.17

Strength

Back Squat

1 x 20 + 5 lbs

WOD

Every 3 minutes x 5

15/12 Calorie Row

10 Wall Balls 20/14

5 Burpees to 6" target

*Score = slowest time. Record fastest time in comments.

After Party

Muscle Up/Kipping Pull Up Progressions 

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