Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Friday, 11 August 2017 00:00

08.11.17

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

Tuesday, 01 August 2017 00:00

08.01.17

Strength

Front Squat

3x5 @ 50-60%

 

WOD

For Time:

*Run 1 lap around back building

then 3 Rounds

10 Toes to Bar

20 Wall Balls 20/14

30 Double Unders

*Run 1 lap around back building

 

After Party

5x10 Barbell Ab Roll Outs

Pinch Grip Plate Carry

Tuesday, 25 July 2017 00:00

07.25.17

Strength

Front Squat

5 @ 75%

4 @ 80%

3 @ 85%

 

WOD

AMRAP 10

10 Box Jumps 24"/20"

10 Wall Balls 20/14

10 Burpees

 

After Party

5 x 10 Barbell Ab Roll Outs

Superset with Pinch Grip Plate Carry

Monday, 17 July 2017 00:00

07.17.17

Strength

Clean and Jerk

8 lifts at 75-85%

*one lift every :60-:90. Redo up to 2 misses.

WOD

3 Rounds For Time:

40 Double Unders

20 Wall Balls 20/14

10 Handstand Push Ups

5 Squat Cleans 135/95

After Party

EMOM 5

20 Sit Ups

Tuesday, 11 July 2017 00:00

07.11.17

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Friday, 07 July 2017 00:00

07.07.17

"Bottle Rocket"

For Time:

25 Burpees

25 Power Cleans 135/95

25 Burpees

*EMOM 7 Wall Balls 20/14. Starts with burpees.

 

Tuesday, 27 June 2017 00:00

06.27.17

Strength

Front Squat 

5 @ 65%

3x5 @ 70%

 

WOD

AMRAP 7

10 Double Unders

10 Wall Balls 20/14

20 Double Unders

10 Wall Balls

30 Double Unders

10 Wall Balls...

 

After Party

5x10 Barbell Ab Rollouts

Superset with Pinch Grip Plate Carry

Friday, 23 June 2017 00:00

06.23.17

WOD


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)

 

Tuesday, 20 June 2017 00:00

06.20.17

Strength

Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max

WOD

AMRAP 10

10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries

Tuesday, 13 June 2017 00:00

06.13.17

Strength

Build to a heavy double Front Squat

WOD

AMRAP 8

5, 10, 15, 20, 25...

Calorie Row

Wall Balls 20/14

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

Page 1 of 9

WOD Calendar

« August 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