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970 Pulaski Dr.
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)

 

Tuesday, 04 August 2015 00:00

Jump Jive an' Wail

WOD:

5 Rounds:

12 Pullups

12 Burpees

200m Run

(20 min cap)

 

AFTER PARTY:

3 sets:

Max chin over bar hold (sub: top of ring row hold)

rest

Max hollow body hold

rest

 

QOD: Your only limits are self imposed.

Tuesday, 07 October 2014 00:00

Andale

Skill: 10 minutes of goat work

WOD:

3 Rounds for time:

400m Run

21 Box Jumps (24,20)

12 Hang Squat Snatches (95, 65)

(1:00 Rest)

20 minute cap

 

QOD:

If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough. –Oprah Winfrey

Thursday, 25 September 2014 00:00

Unhinged

Skill: 10 minutes of goat work

 

WOD:

30 Chest to Bar

400m Run

15 Overhead Squats (135,95)

800m Run

15 Squat Snatches (135,95)

400m Run

30 Chest to Bar

For Time!

(20 min cap)

 

QOD:

Start where you are. Use what you have. Do what you can. -Athur Ashe

Thursday, 18 September 2014 00:00

Double Teamed

Skill: Goat of Choice

 

WOD:

AMRAP in 20 minutes: Teams of 2

200m Run

30 Box Jumps (30,24)

30 HIGH Wall Balls (20,14) M: Shoot to the 11'... Ladies aim for the 10'

200m Run

20 Box Jumps

20 Wall Balls

200m Run

10 Box Jumps

10 Wall Balls

200m Run

(Teammates run together on the 200m but one works, one rests on the box jumps/wallballs. If you get through a full round, start back at 30.)

 

QOD:

Many hands make light work. -English Proverb

Monday, 01 September 2014 00:00

Labor Day!!

Happy Labor Day!!

We will be having ONE class today at 9:30am!! All are welcome!

WOD:

"9/1/14"

 

 

 Three WODS for the 3 day weekend

 

 

WOD 1:

 

90 Back Squats (65,45)

 

For Time!

 

(3:00 rest)

 

 

WOD 2:

 

1 Mile run

 

For Time!

 

 

WOD 3:

 

14 min to find a 1RM Clean and Jerk

 

(As soon as you come in from your mile run, clock starts for you to find a 1RM Clean and Jerk within 14 minutes.)

 

 

 

QOD:

Choose a job you love, and you will never have to work a day in your life. -Confucious

Tuesday, 26 August 2014 00:00

Smoke and Mirrors

Skill: Spend 15 minutes on goat of choice (not the animal.... weakness)

WOD:

Teams of 2

20 minute AMRAP:

20 Burpees

20 Box Jumps (24,20)

While one partner works, other is running a 400m. When your partner returns, switch, picking up where your partner left off. Score is total rounds and reps of burpees and box jumps.

 

QOD:

It's supposed to be hard. If it wasn't hard, everyone would be doing it. The hard... is what makes it great. -A League of Their Own

Thursday, 07 August 2014 00:00

Dosey Doe

WOD:

AMRAP in 25 minutes:

Teams of 2

50 Wallballs (20/14)

40 KB Swings (70/53)

30 Toes to Bar

200m Run (both complete the run)

(1 works/1 rests)

 

QOD:

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.- Frankl

Thursday, 31 July 2014 00:00

Big Daddy

WOD:

1,000m Row

9 Shoulder to Overhead (165,115)

80 Double Unders

7 Front Rack Lunges (each leg)

60 Sit-ups

5 Thrusters

400m Run

3 Overhead Squats

20 Bar-Over Burpees

1 Bear Complex

FOR TIME!

(22 minute cap)

Tuesday, 29 July 2014 00:00

Helen's Freshman 15

WOD:

AMRAP in 15 minutes

400m Run

21 KB Swings (53/36)

12 Pullups

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