Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Tuesday, 25 April 2017 00:00

04.25.17

Strength

Strict Press

5x5 + up to 5 lbs

WOD

Each movement has 4 Rounds of :20 work :10 rest 

Minute rest between movements after all 4 rounds are completed to write down total reps and change weight

Deadlift 185/135

Hang Power Clean 155/105

Front Rack Lunge 135/95

Shoulder to Overhead 115/75

Ground to Overhead 95/65

After Party

Push Ups

Same doubled number as 4/20. Try to take no more than :30-:45 between sets and try to decrease number of sets.

Tuesday, 18 April 2017 00:00

04.18.17

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

4x400 m Run

1:1 work to rest

Record each round

*RX+ = 20 lb weight vest

 

After Party

Start of Program Pre-test

*Perform as many push ups as you can with good form without resting at the top or bottom of the movement.

http://gymnasticswod.com/content/push-progression-pt1

Tuesday, 11 April 2017 00:00

04.11.17

Strength

Strict Press

5x5 + up to 5lbs

WOD 

"Nicole"

AMRAP 20

400 m Run

Max Rep Pull Ups

Tuesday, 04 April 2017 00:00

04.04.17

Strength

Strict Press

5x5 @ ~65% of true 1 RM

*Each rep should be stop at the shoulders each time before the press. 

 

WOD

AMRAP 8

2,4,6,8,10...

Burpee Box Overs 24"/20"

Chest to Bar Pull Ups

 

After Party

5x10 Back Extensions

 

Tuesday, 15 November 2016 00:00

11.15.16

Strength

Build to a heavy:

Strict Press + Push Press + Push Jerk

(about 5 sets)

WOD

AMRAP 3

5 Strict Press 95/65

7 Box Jumps 24"/20"

*rest 1 minute*

AMRAP 3

5 Push Press 115/75

7 Box Jumps

*rest 1 minute*

AMRAP 3

5 Push Jerk 135/95

7 Box Jumps

*3 separate scores. Compare to 9/29/15.

After Party

Barbell Hip Thrust

1x10, 1x8, 1x6, DROP 1x15

Tuesday, 25 October 2016 00:00

10.25.16

Strength

Strict Press Deload

5 @ 40%

5 @ 50%

5 @ 60%

WOD

For Time:

100 Double Unders

50 Deadlift 185/125

25 Chest to Bar Pull Ups

*15 minute cap

After Party

Tabata

Odds: Handstand Hold

Evens: Hollow Rock

Tuesday, 04 October 2016 00:00

10.04.16

Strength

Strict Press

3 @ 70%

3 @ 80%

3+ @ 90% of training max

WOD

EMOM 8

2 Curtis P 115/75

AMRAP Box Jump 24"/20"

*Must step down. Box jumps = score.

After Party

 

Tuesday, 27 September 2016 00:00

09.27.16

Strength

Strict Press

5 @ 65%

5 @ 75%

5+ @ 85% of training max

*If you have been hitting a number of extra of reps on your last set, add 5lbs to your max.

WOD

Athlete's Choice

"Grace"

For Time:

30 Clean and Jerks 135/95

-OR-

"Isabel"

For Time:

30 Snatches 135/95

 

After Party

Tabata Hollow Body Rock

 

Tuesday, 20 September 2016 00:00

09.20.16

Strength

Strict Press

5 @ 75%

3 @ 85%

1+ @ 95% of training max

WOD

For Time:

50-40-30-20-10

Double Unders

10-8-6-4-2

Hang Power Snatch 95/65

After Party

Deadlift

3-3-3-3-3

*Take into account that you might be tired from a WOD and work on putting the bar down. It is one of the rules in the CrossFit Total.

Tuesday, 13 September 2016 00:00

09.13.16

Strength

Strict Press

3 @ 70%

3 @ 80%

3+ @ 90% of training max

WOD

3 Rounds For Time

30 Double Unders

10 Power Cleans 135/95

15 Pull Ups

10 Jerks

200 m run

After Party

3 x 8 per side Bulgarian Split Squat

Unweighted or Empty Barbell on Back 

Page 1 of 2

WOD Calendar

« April 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

Find Us on Facebook

BOML