7.30.2016

W.O.D. 7.31.16

Clean and Jerk 
1-1-1-1-1-1-1

Cash out:
AMRAP in 10 Minutes:
10 Calories Air Bike
10 Clean and Jerks (use 60% of your  1RM)
10 Toes to Bar

Quote:
“Every living cell in your body is made from the food you eat. If you consistently eat junk food then you’ll have a junk body.”
~ Jeanette Jenkins

7.29.2016

W.O.D. 7.30.16

Today is the Annual King and Queen of Prussia, we will not be hosting any regular classes. Spectators and friends and family are welcome to come by to cheer on the athletes.
Our regular class schedule will resume on Sunday 7/31.




WOD 1: “Rampage”


To attain the throne, the members of the court will encounter many trials and tribulations. All will fall but those that are worthy will get up the fastest. The first test of the future royalty is as follows:


50 Deadlifts
21-15-9
Box Jumps
Bar Facing Burpees
50 Deadlifts
For this challenge, there will be a 10 minute time cap. Each rep not completed will add another second to the final time. Lords will lift 135# and leap to a 24” box while Ladies will lift 95# and leap to a 20” box. 

WOD 2: “Bring Out Your Dead”
In the aftermath of the first battle, the kingdom will be in ruins. Before the coronation, the land must be cleared. In the second test of fitness, each member of the court will transfer 1000# of weight down the gym and back. As the field will be covered in dead bodies, the Lords and Ladies may only carry one item at a time. The winner will be determined by how much weight has been returned to the original pile before the time expires. The time limit will be announced at the King and Queen.

WOD 3: “Ascension to the Throne”
As the dust settles, a new dawn arises. Many are distraught but a few are still determined to make their houses proud. Word has spread throughout the kingdom of a document being found in the castle that details how the new King and Queen must be identified. Excited to find out what it is, those that think they are worth rush to the castle, but not without difficulty….
AMRAP in 15 minutes
15 Calorie Row
20 Push Press
25 Kettlebell Swings
The Lords will press 45# and swing 53# while the Ladies will press 33# and swing 35#
*Masters athletes will perform WOD 3 only. 

As a reminder the estimated time line is:

Timeline, Saturday July 30th:

Arrive: 8:00AM - Registration begins 

Announcements: 8:45AM - Standards and details of the day 

WOD: 9:15AM - First heat begins

(there will be approximately 3 workouts and one championship wod)

Masters WOD: 1:00PM
Event End: 3:00PM ...Estimated
Quote: 
“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~ Buddha

7.28.2016

W.O.D. 7.29.16

For time:
Run 800 Meters
Row 1000 Meters
50 Ab-Mat Sit-ups
Run 400 Meters
Row 500 Meters
50 Ab-Mat Sit-ups
Run 200 Meters
Row 250 Meters
50 Ab-Mat Sit-ups

Community Notes:
There will be NO regular classes tomorrow Saturday, 7/30 because we are hosting the Annual King and Queen of Prussia. We will resume regular classes on Sunday. Good luck to all the competitors on Saturday, we have about 65 athlete competing! 

Quote:
“A man’s health can be judged by which he takes two at a time – pills or stairs.”
~ Joan Welsh

7.27.2016

W.O.D. 7.28.16

Join us on Sunday, August 14th at 1:30PM for a FREE workout for all ages! 

For time:
21 Back Squats (135/205)
21 Burpees
100 Double Unders
15 Front Squats (95//135)
15 Burpees
100 Double Unders
9 Overhead Squats (65/95)
9 Burpees
100 Double Unders

Quote:
“Do yourself a favor, and realize that there’s no technique in the world that will save you. There are no pills, no secrets, no passwords on the path to greatness. You’ve got to embrace the pain, push the threshold, and feel the suck, and then you’ve got to muster the courage to go back six times a week.” ~ Jon Gilson

Photos:













The King and Queen of Prussia Workouts


Masters athletes will perform WOD 3 only. 
WOD 1: “Rampage”

To attain the throne, the members of the court will encounter many trials and tribulations. All will fall but those that are worthy will get up the fastest. The first test of the future royalty is as follows:

50 Deadlifts
21-15-9
Box Jumps
Bar Facing Burpees
50 Deadlifts
For this challenge, there will be a 10 minute time cap. Each rep not completed will add another second to the final time. Lords will lift 135# and leap to a 24” box while Ladies will lift 95# and leap to a 20” box. 

WOD 2: “Bring Out Your Dead”
In the aftermath of the first battle, the kingdom will be in ruins. Before the coronation, the land must be cleared. In the second test of fitness, each member of the court will transfer 1000# of weight down the gym and back. As the field will be covered in dead bodies, the Lords and Ladies may only carry one item at a time. The winner will be determined by how much weight has been returned to the original pile before the time expires. The time limit will be announced at the K&Q.

WOD 3: “Ascension to the Throne”
As the dust settles, a new dawn arises. Many are distraught but a few are still determined to make their houses proud. Word has spread throughout the kingdom of a document being found in the castle that details how the new King and Queen must be identified. Excited to find out what it is, those that think they are worth rush to the castle, but not without difficulty….
AMRAP in 15 minutes
15 Calorie Row
20 Push Press
25 Kettlebell Swings
The Lords will press 45# and swing 53# while the Ladies will press 33# and swing 35#

As a reminder the estimated time line is:

Timeline, Saturday July 30th:

Arrive: 8:00AM - Registration begins 

Announcements: 8:45AM - Standards and details of the day 
WOD: 9:15AM - First heat begins
(there will be approximately 3 workouts and one championship wod)
Masters WOD: 1:00PM
Event End: 3:00PM ...Estimated

7.26.2016

W.O.D. 7.27.16

Shoulder press 
1-1-1-1-1 reps 
Push press 
3-3-3-3-3 reps 
Push jerk
 5-5-5-5-5 reps

Quote:
“Security Is Mostly A Superstition. Life Is Either A Daring Adventure Or Nothing.”
- Helen Keller

7.25.2016

W.O.D. 7.26.16



"J.J." 
TEST DAY-RECORD RESULTS

 For time: 
125/185 pound Squat clean, 1 rep 
10 Parallette handstand push-ups 
125/185 pound Squat clean, 2 reps 
9 Parallette handstand push-ups 
125/185 pound Squat clean, 3 reps 
8 Parallette handstand push-ups 
125/185 pound Squat clean, 4 reps 
7 Parallette handstand push-ups 
125/185 pound Squat clean, 5 reps 
6 Parallette handstand push-ups 
125/185 pound Squat clean, 6 reps 
5 Parallette handstand push-ups 
125/185 pound Squat clean, 7 reps 
4 Parallette handstand push-ups 
125/185 pound Squat clean, 8 reps 
3 Parallette handstand push-ups 
125/185 pound Squat clean, 9 reps 
2 Parallette handstand push-ups 
125/185 pound Squat clean, 10 reps 
1 Parallette handstand push-up

(For handstands Women will use a 4" deficit and Men will use a 7" deficit)

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

or
(compare to 4.30.16)

Quote: 
“We Generate Fears While We Sit. We Overcome Them By Action.”
- Dr. Henry Link

Photos:





7.24.2016

W.O.D. 7.25.16


Thruster
3-3-3-3-3

Cash out
AMRAP in 7 Minutes:
10 Pistols
5 Burpees

Quote:
“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.”
- Johann Wolfgang Von Goethe

7.23.2016

W.O.D. 7.24.16


Push Jerk
5-3-1

AMRAP in 15 minutes:
30 Double Unders
10 Push Jerks (95/135#)
5 Pull-ups

Community Notes:
All classes today will be held in the Annex- 110 C DeKalb, meet and park there.

Quote:
“We May Encounter Many Defeats But We Must Not Be Defeated.”
- Maya Angelou

7.22.2016

W.O.D. 7.23.16


TEST DAY-RECORD RESULTS 

 KAREN 

150 Wallballs for time (14/20# to 9/10ft)

or
  (Compare to 4.12.16)

Skill:
Take 10 Minutes to work on your Chest to Bar Pull-ups.
Complete a max set.
If you are proficient in Chest to bar, complete the following unbroken:
15-12-9  (allow 30 seconds rest between sets)

Community Notes:
All classes today will be held in the Annex- 110 C DeKalb, meet and park there.
There will be NO CrossFit Kids class at 10 AM.

Quote:
“Failure Will Never Overtake Me If My Determination To Succeed Is Strong Enough.”
- Og Mandino

7.21.2016

W.O.D. 7.22.16


AMRAP in 7 Minutes:
1 Snatch (115/175#)
3 Clean and Jerks (115/175#)

Community Notes:
HAVE YOU SIGNED UP FOR THE KING AND QUEEN on 7/30???
Everyone should should sign up, it's a competition for everyone, no matter of level and ability. 

All weekend classes will be held in the Annex, 110C DeKalb Street.

Quote:
“People Who Are Crazy Enough To Think They Can Change The World, Are The Ones Who Do.”
- Rob Siltanen