W.O.D. 8.22.17

For time: 

21 Pull-ups 

21 Handstand Push-ups 

18 Pull-ups 

18 Handstand Push-ups 

15 Pull-ups 

15 Handstand Push-ups 

12 Pull-ups 

12 Handstand Push-ups 

9 Pull-ups 

9 Handstand Push-ups 

6 Pull-ups 

6 Handstand Push-ups 

3 Pull-ups 

3 Handstand Push-ups 

(20:00 minute time cap)

Coaches Notes:

Handstand push-ups standard is "head to floor" and pull-ups are "strict" or non-kipping for both movements. 

 Quote:

"You have to learn the rules of the game. and then you have to play better than anyone else."

-Albert Einstein

W.O.D. 8.21.17

AMRAP in 15:00 minutes:

10 Deadlifts 135/205#

20 Wallballs 14/20 to 9/10 ft

10 Deadlifts 135/205#

20 Burpees over the Bar

Quote:

"If everything seems under control, you're just not going fast enough."

-Mario Andretti 

W.O.D. 8.20.17

Isabel
For time:
30 Snatches (95/135#)

Community Notes:

All weekend classes will be held in the Annex (110C DeKalb), please meet and park there.

Quote:

"Opportunity is missed by most people because it is dressed in overalls and looks like work."

-Thomas Edison

W.O.D. 8.19.17

3 Rounds for time of:
800 Meter Run
21 Burpees
100 ft Overhead Walking Lunge (25/45#) plate

Community Notes:

All weekend classes will be held in the Annex (110C DeKalb), please meet and park there.

TODAY is our last FREE Summer Saturday, bring a friend for free!

Quote:

"Vision without action is a dream. Action without vision is a nightmare."

Japanese Proverb

W.O.D. 8.18.17

For time: 

9 Bar muscle-ups 

21 Hang power clean (75/115#) 

7 Bar muscle-ups 

15 Hang power clean (75/115#) 

5 Bar muscle-ups 

9 Hang power clean (75/115#) 

Community Notes:

All weekend classes will be held in the Annex (110C DeKalb), please meet and park there.

Tomorrow, August 19th is our last FREE Summer Saturday, bring a friend for free!

Quote:

"Any game played with the body, it's the head that counts."

-James Kerr

Own Your Eating Seminar

Our friends Jason an Roz are touring the United States and decided to stop in at CrossFit King of Prussia along their journey to chat with us about Flexible eating and how to enjoy the foods we love, be flexible with our eating and see results. We are very happy to welcome them on Thursday, September 14th at 6:30 PM, seminar cost is only $25.

  CLICK HERE to register and CLICK HERE to find out more about Flexible Eating.

W.O.D. 8.17.17

For time:

30 Calories Air Bike

60 Single Arm DB Push Press (or Push Jerk) (50/35#)-alternating 5 per side

90 Kettlebell Swings 53/70#

Community Notes:
Saturday, August 19th is our last FREE Summer Saturday, bring a friend for free!

Quote:

"Excellence is the gradual result of always wanting to do better."

-Pat Riley

W.O.D. 8.16.17

TEST DAY- RECORD RESULTS

Mary

Complete as many rounds in 20 minutes as you can of: 

5 Handstand Push-ups 

10 One legged squats, alternating 

15 Pull-ups

CLICK HERE to compare to (2.6.17)
ClICK HERE to compare to (5.10.17)

Quote:

"Winning takes talent. To repeat it takes character."

- John Wodden

W.O.D. 8.15.17

5 Rounds for time of:
250 M Row
25 Thrusters (45#)
15 GHD Hip Extensions

Quote:

"You will never become clever though your mistakes."

-German Proverb

W.O.D. 8.14.17

TEST DAY- RECORD RESULTS

2 RM Hang Squat Clean

CLICK HERE to compare to (2.15.17)

CLICK HERE to compare to (5.8.17)

Cash out:

50-40-30-20-10

Double Unders

Sit-ups

(time cap 7:00 minutes)

Quote:

One can have no smaller or greater mastery than the mastery of oneself."

-Leonardo Da Vinci

W.O.D. 8.13.17

For time: 

25 Deadlifts (185/275#)

35 Wallballs (14/20 to 9/10 ft)

25 Deadlifts (185/275#)

35 Wallballs (14/20 to 9/10 ft)

Community Notes:

All weekend classes will be held in the Annex, 110 C Dekalb St. Please meet and park there. 

Quote:

"Only those who have the patience to do things perfectly will acquire the skills to do difficult things easily."

-Freidrich Schiller