Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Thursday, 10 August 2017 00:00

08.10.17

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

Wednesday, 24 May 2017 00:00

05.24.17

Strength

Back Squat

2x5 + 5 lb from 5/17

 

Mini Murph

For Time:

One lap around back building

5 Rounds of Cindy

One lap around back building

5 Rounds of Cindy

One lap around back building

*RX+ = Weight vest 20/14

 

After Party

3 x ME Front Rack Hold

Friday, 14 April 2017 00:00

04.14.17

Strength

Back Squat

1x5 + 5-10 lbs from last Friday

 

WOD

AMRAP 18

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

*200 m Run every 3 minutes (starting with a run).

**RX+ 20 lb vest

Friday, 06 January 2017 00:00

01.06.17

CHOOSE ONE WOD. COMPARE TO MAY 13, 2016

 

Cindy v. DT

5 Rounds For Time:

5 Pull Ups

10 Push Ups

15 Air Squats

12 Deadlifts 155/105

9 Hang Power Cleans

6 Push Jerk

 

OR

 

 

Mary v. DT

 

5 Rounds For Time:

 

5 Handstand Push Ups

 

10 Pistols (r+l = 2)

 

15 Pull Ups

 

12 Deadlifts 155/105

 

9 Hang Power Cleans

 

6 Push Jerks

 

*30 minute caps

 

 

Monday, 26 December 2016 00:00

12.26.16

Class today at 9 am, Noon, and 5 pm.

 

Strength

Power Clean or Squat Clean

EMOM 10

*Progressive

WOD


"The Chief"

5 x AMRAP 3

3 Power Clean 135/95

6 Push Ups

9 Air Squats

 

After Party

EMOM 5

20 Sit Ups

 

Thursday, 22 September 2016 00:00

09.22.16

Strength

Back Squat

1 x 20 + 5 lbs if possible

WOD

For Total Time:

400 m Run Buy In

then 4 Rounds

5 Hand Release Push Ups (RX+ Ring Push Up)

10 Toes to Bar

15 Air Squats

then 400 m run Cash Out

After Party

Tabata Hollow Rock

Monday, 29 August 2016 00:00

08.29.16

Mobility

Banded Samson Stretch on Rig

Strength

Build to a heavy Back Squat for the day

 

WOD

AMRAP 9

3 Power Snatch 135/95

6 Push Ups

9 Air Squats

 

After Party

EMOM 5

Muscle Up/Ring Pull Up/Strict Pull Up

*rep = athlete's choice

Friday, 24 June 2016 00:00

06.24.16

WOD


For Time:

5 Rounds of Cindy

-then-

Grace

-then-

5 Rounds of Cindy

 

Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats

Grace = 30 Clean and Jerks 135/95

*25 minute time cap

Friday, 29 April 2016 00:00

Angie Meets Grace

Partner WOD For Time:

100 Pull Ups

20 Clean and Jerks 135/95

100 Push Ups

20 Clean and Jerks

100 Sit Ups

20 Clean and Jerks

100 Air Squats

*One partner works at a time.  Split up Angie however you like.  Each partner must do 10 clean and jerks each round.

Thursday, 31 December 2015 00:00

The Chief

**Class at 6 am and 9:30 am.  Gym will be OPEN in between.

Strength

EMOM 8 

1 Power Clean

WOD

"The Chief"

5 x AMRAP 3

3 Power Cleans 135/95

6 Push Ups

9 Air Squats

~rest 1 minute between rounds~

*Pick up where you left off for one total score

Mobility

Couch stretch 1 minute

15 Push Aways

20 Pass Throughs with PVC

 

Page 1 of 2

WOD Calendar

« December 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