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King of Prussia, PA 19406

(484) 424-XFIT

03.07.18

Wednesday, 07 March 2018 00:00
Mobility
 
2:00 Couch Stretch each leg
2:00 Pigeon Pose Each leg
1:00 Dorsiflexion stretch on box each leg
 
Metcon
 
5k row
 
Look for a pace you can hold the entire time.  Do not kill yourelf on this piece.  Use this as an opportunity to work on consistency with your rowing.

03.06.18

Tuesday, 06 March 2018 00:00
Strength
 
Back Squat (5x3 Starting @ 85%)
 
Weight can build over sets based on feel. Keep rest at 3-4 minutes between sets.
 
Metcon
 
4 Rounds:

40 Double Unders
12 Toes to Bar
8 Squat Cleans 115/75lbs
Rest 1:00
 
Find the fastest way possible through the toes to bar that is sustainable and allows you to go after the cleans. You will realize that sets of 4 with very short rest might be better off than unbroken and slow through the cleans.

03.05.18

Monday, 05 March 2018 00:00
Strength
 
Squat Snatch (6x2 Start @ 85% (Drop and Reset))
 
Weight can build over sets based on feel. Keep rest at 2-3 minutes between sets.
 
Metcon
 
4 Rounds
Run 200m
12 Kettlebell Swings (53/35lbs)
12 Pull Ups

03.02.18

Friday, 02 March 2018 00:00
Metcon
 
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
 
Dumbbell squats 50/35 lb
Bar-facing burpees

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap
 
Metcon
 
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM  clean
 
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
 
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)

-12 minute time cap
- If you finish under the time cap, use remaining time to complete 18.2a
- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

03.01.18

Thursday, 01 March 2018 00:00
Strength
Squat Clean (1 rep EMOM for 10 Minutes @80%)
 
Metcon
 
3 Rounds For Time:

10 Clean and Jerk 115/75lbs
Run 400m
 
Accessory Work
 
Find some time during the balance of the day to take a long walk and do some mobility.  If you have access to a bike or rower spend 20 minutes at a very east relaxing pace.  This is about moving.

02.28.18

Wednesday, 28 February 2018 00:00
Warm-up
 
Couch Stretch 2:00 each side
Pigeon Pose     2:00 Each Side
Accumulate      3:00 total minutes in a full squat position
 
Make sure on the squat hold you are maintaining tension and not just collapsing.  The three minutes does not have to bee done in one hold so space them out accordingly to maintain quality.
 
Metcon
 
4 Rounds
20 KB Swings 53/35
40 Double Unders
Rest 1:00
 
Strive for quality on each set.  Do not rush to the double unders.  The goal is to string as many together as possible or go unbroken.
 
After Party
 
20 minutes on a bike, rower or walk.  Effort should be 50% or less.  You should be able to carry on a conversation while moving.  This does not have to be at the gym.

02.27.18

Tuesday, 27 February 2018 00:00
Strength
 
Back Squat (1×5 @ 72.5% 1×4 @ 77.5% 1×3 @ 82.5%)
 
Make sure you are really loose and ready to go before your working sets. Stand each squat up as fast as you possibly can.
 
Metcon
 
AMRAP 20 Minutes:
Row 500m
20 Sit-Ups
10 Overhead Squats 95/65lbs
 
Keep a respectable met-con pace on the machine, and stay steady through the sit ups. Transition as quickly as you can to the OHS while ensuring you can hit the set unbroken.

WOD Calendar

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