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02.01.18

Thursday, 01 February 2018 00:00
Metcon
 
Five 3:00 Rounds

20 Kettlebell Swings 53/35lbs
10 Alternating Pistols
Max Double Unders in remaining time
No Rest
 
*Your score is your total number of doubleunders

01.31.18

Wednesday, 31 January 2018 00:00
Metcon
 
AMRAP 10 Minutes:

20/15 Calorie Row
15 Push Jerk 100/70lbs
10 Burpee Over Box 24/20″
 
Pick the movement you are weakest at and make that the focus. Make a plan and stick to it. Then choose where and how you can push the other two movements.
 
Strength
 
3 Rounds:
 
Max Squat Cleans in 1 minute
Rest 2:00 Between Rounds
R1 @ 60%
R2 @ 65%
R3 @ 70%

01.30.18

Tuesday, 30 January 2018 00:00
Metcon
 
CrossFit Games Open 14.4
 
AMRAP 14 Minutes:
 
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lbs to 10-foot target
30 cleans, 135/95 lbs
20 muscle-ups
 
Strength
 
Front Squat (Front Squat EMOM 5 minutes: 4 Front Squats 70-80%)
 
These squats should be moved fairly quickly. The rest period will not feel like much toward the end of this piece. As you fatigue, fight to stay in control and have quality reps rather than just free falling and praying you stand up.

01.29.18

Monday, 29 January 2018 00:00
Metcon
 
AMRAP 14:00
 
10 Chest to Bar
25ft Front Rack Walking Lunge 50/35# dumbbells
10 Power Clean 135/95lbs
 
Welcome to Open Prep! This goal here has to be that you keep moving the entire 14 minutes. It is time for you to start gaming these Met-Cons. You should know if you are 5-5 or a 10 unbroken kind of athlete on the chest to bar. Singles on the cleans are recommended for pretty much everyone to save your grip for the chest to bar. Find the best way to get the most reps possible.
 
Metcon
 
AMRAP 2:00 x 3
Row For Calories
Rest 2 Minutes between AMRAPs

01.27.18

Saturday, 27 January 2018 00:00
Strength
 
Push Jerk (1RM)
*Take your time building to 1RM. Don’t make too big of jumps in weight. 
 
Metcon
 
AMRAP 12 Minutes:

30 Double Unders
15 Wall Balls 20/14lbs
30 Double Unders
10 Handstand Push-Ups (Open Standard)

01.26.18

Friday, 26 January 2018 00:00
Strength
 
Overhead Squat (1RM)
 
Metcon
 
AMRAP 8 Minutes:
 
5 Overhead Squats 95/65lbs
5 Chest to Bar
10 Overhead Squats 95/65lbs
10 Chest to Bar
15 Overhead Squats 95/65lbs
15 Chest to Bar
 
*After completing the 15’s circle back to 5s. Fight for unbroken sets knowing the number backs down again.

01.25.18

Thursday, 25 January 2018 00:00
Gymnastics
 
Gymnastics Goal Work
Pick a gymnastics movement you would like to work on for 10-15 minutes.
 
Metcon
 
20 min AMRAP
25 KB Swings 53/35
20 Double Unders
10 Pull-Ups

WOD Calendar

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