Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

08.30.17

Wednesday, 30 August 2017 00:00

Strength

Back Squat

1x20 + 5lb

 

WOD

3 Rounds For Time:

200 m Run

20 Wall Balls 20/14

250 m Row

2 Wall Walks

 

After Party

5x5 Strict Pull Ups

3xME L-Sit Hold

08.29.17

Tuesday, 29 August 2017 00:00

Strength

Build to a heavy Strict Press for the day

Build to a heavy Push Press for the day

 

WOD

AMRAP 8

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

Burpee Box Jumps 24"/10"

*20 Double Unders after each round

 

After Party

5x8 Dumbbell Row

Tabata Hollow Rock

08.28.17

Monday, 28 August 2017 00:00

Gymnastics

EMOM 10

Odd: Either...5-10 Chest to Bar Pull Ups or 3-6 Muscle Ups

Even: 6-10 Pistols or progressions

 

WOD

"Macho Man"

EMOM for as long as possible 

3 Power Cleans

3 Front Squats

3 Push Jerks

155/105

RX+ 185/135

 

After Party

EMOM 5

20 Sit Ups

 

Barbell

Sunday, 27 August 2017 00:00

Class at 9 a.m.

Bring a Friend Day!

Saturday, 26 August 2017 00:00

Class at 9 a.m.

08.25.17

Friday, 25 August 2017 00:00

WOD

For Time:

30 Hand Release Push Ups (RX+ 30 HSPU)

20 Squat Cleans 135/95 (RX+ 155/105)

30 Pull Ups

20 Jerks

30 Toes To Bar

20 Clean and Jerks

*25 minute cap

**Compare to 7/22/16 +10 more HSPU RX+

 

08.23.17

Wednesday, 23 August 2017 00:00

Strength

Back Squat

1x20 +5lbs

WOD

3 Rounds For Times

5 Bear Complex 115/75 (RX+ 135/95)

10 Bar Facing Burpees

20 Wall Balls 20/14

5 Bar Facing Burpees

After Party

 

5x5 Strict Pull Ups

ME L-Sit Hold

 

WOD Calendar

« October 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