Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Friday, 18 August 2017 00:00

08.18.17

"Light Kalsu"

For Time:

100 Thrusters 95/65

*EMOM 5 burpees

 

-OR-

 

"Kalsu"

For Time:

100 Thrusters 135/95

*EMOM 5 burpees

 

**25 minute cap

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*

Wednesday, 02 August 2017 00:00

08.02.17

Strength

Snatch

6x2 @ ~65% with pause in catch

*Not tap and go. :60-:90 between sets.

 

WOD

2 Rounds For Time:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Overhead Squat

10 Bar Facing Burpees

 

After Party

Jerk Dips

5x2 @ 100%

Friday, 28 July 2017 00:00

Rene

Rene


7 Rounds For Time:

400 m Run

21 Lunges

15 Pull Ups

9 Burpees

*Weight Vest 20/14

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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

Wednesday, 19 July 2017 00:00

07.19.17

Strength

EMOM 5

Snatch Pull + Hang Power Snatch + Power Snatch

Rest 1 full minute

EMOM 5

Power Snatch

 

WOD

Death By Calorie Row and Burpee

Odds: Calorie Row 2, 4, 6, 8, 10...

Evens: Burpees 2, 4, 6, 8, 10...

 

After Party

3 x ME Front Rack Holds

 

Friday, 14 July 2017 00:00

07.14.17

WOD (You are doing ONE of the WODs. Not both.)


20 Rounds For Time:

3 Burpees

3 Chest to Bar Pull Ups

1 Squat Snatch 115/75 (RX+ 135/95)

 

-OR-

 

20 Rounds For Time:

3 Burpees

2 Bar Muscle Ups

1 Squat Snatch 115/75 (RX+ 135/95)

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, 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

Monday, 05 June 2017 00:00

06.05.17

Strength

Build to a heavy Back Squat

 

WOD


EMOM 12

Min 1: 10 Bar Facing Burpee Buy In 

AMRAP Double Unders

Min 2: 10 Wall Balls 20/14  (RX+ 30/20) Buy In

AMRAP Double Unders

Min 3: REST

 

After Party

EMOM 5

20 Sit Ups

Page 1 of 14

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