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03.27.18

Tuesday, 27 March 2018 00:00
Strength
 
Shoulder Press 
5-5-5-5-5
 
You can increase weight each set
 
Metcon
 
With a Partner:

10 Rounds:
20 Wall Balls 20/14lbs
20/15 Calorie Row
10 Bar Pull-Ups
 
Partners Alternate Rounds
Since you will have some rest push each round

03.26.18

Monday, 26 March 2018 00:00
Strength
 
1 Power Clean + 1 Hang Clean (Build to a heavy in 10 minutes)
 
Metcon
 
AMRAP 20 Minutes:

20 Deadlift 115/70lbs
400m Run
20 Sit ups
R2: 20 Power Clean 115/70bs
R3: 20 Shoulder to Overhead 115/70lbs
 
*If you make it past that go back to deadlifts

03.23.18

Friday, 23 March 2018 00:00
Metcon
CrossFit Games Open 18.5  
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

03.22.18

Thursday, 22 March 2018 00:00
Strength
 
Squat Clean and Jerk (1 Squat C&J EMOM 10:00)
 
Start around 80% of 1RM for first 5 rounds.  You can make small jumps for last 5 rounds.
 
Metcon
 
For Time:

500m Row
Then
3 Rounds:
10 Power Cleans (115/75)
10 Push Press (115/75)
Then
500m Row

03.21.18

Wednesday, 21 March 2018 00:00
Mobility
 
2:00 Couch Stretch Each Leg
2:00 Pigeon Pose Each Leg
2:00 T-Spine Mobility
Accumulate 3 minutes in the bottom position of a squat
 
Metcon
 
4 Rounds for Time:

12 Situps
36 Double Unders
12 Push Jerk (135/95)
Rest 60 Seconds

03.20.18

Tuesday, 20 March 2018 00:00
Strength
 
Back Squat (4-4-4-4)
 
Start around 80%.  Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.
 
Metcon
 
AMRAP 12:
12/9 Calorie Row
9 Box Jump Overs (24/20)
6 Double KB Front Squat (53/35)
 
Pick a pace you can maintain for 10 minutes.

03.19.18

Monday, 19 March 2018 00:00
Strength
 
Squat Snatch (3-3-3-3-3)
 
Start around 80%
 
Metcon
 
For Time; 
 
24-18-12-6 Overhead Squat (95/65)
21-15-9-3 Toes to Bar

WOD Calendar

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