Dan Faby and Kate C!
Kate K and Flounder (Keith)!
Got ink?
Tracy dominating the Dumbbells!
Finally, the event that all of you have been waiting for! The day has arrived and it is time to crown our newest King and Queen.
The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about.
If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there!
Arrive: 8:00AM - Registration
Standards: 8:45AM - Announcements
WOD: 9:15 - First heat begins
Click here for this weekends heats.
There is NO regular class today...only the competition, regular class resumes on Sunday.
WOD 1: "Return to the Realm"
(1a) 3:00 AMRAP Power snatch (75#/55#)
Immediately into
(1b) 2:00 AMRAP Double-jump burpees over a barbell
Immediately back to power snatches until total of 75 reps are complete
Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.
Double-Jump Burpee:
At the bottom of the burpee, the athlete will be face down with their chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over the bar twice, both feet leaving the ground simultaneously. Athletes can do these facing the hurdle or from the side.
WOD 2: "Modern Day Joust"
3 Rounds for time of:
400 Meter Run
20 Alternating (10R/10L) Weighted Dumbbell Steps ups (25/45#)
20 Dumbbell Deadlifts (25/45#)
WOD 3: "The Penitent Shall Pass"
Tabata Air Squats
Athletes will perform 8 rounds of air squats in the following format: 20 seconds of squatting followed by 10 seconds of rest. In this workout, EVERY rep that fulfills ROM will be counted.
Tabata Air Squats
Athletes will perform 8 rounds of air squats in the following format: 20 seconds of squatting followed by 10 seconds of rest. In this workout, EVERY rep that fulfills ROM will be counted.
WOD 4: "Power to the People"
Clean and Jerk Ladder
Knight Weight: 95, 115, 135, 155, 185, 205, 225, 245, 265, 285
Lady Weight: 35, 55, 75, 95, 115, 125, 135, 145, 155, 165
WOD 5: "Bingo was his Name-O"
To be Announced Day of for the top 3 men and women
After drawing from the hopper the last wod was
4 rounds for time of:
400 M Run
20 Push Jerks (95/135)
2 rope climbs 20ft
15 Wall balls 14/20 all to 10 ft
cap 20:00 minutes
Quote:
Clean and Jerk Ladder
Knight Weight: 95, 115, 135, 155, 185, 205, 225, 245, 265, 285
Lady Weight: 35, 55, 75, 95, 115, 125, 135, 145, 155, 165
WOD 5: "Bingo was his Name-O"
To be Announced Day of for the top 3 men and women
After drawing from the hopper the last wod was
4 rounds for time of:
400 M Run
20 Push Jerks (95/135)
2 rope climbs 20ft
15 Wall balls 14/20 all to 10 ft
cap 20:00 minutes
Quote:
"Everyone likes flattery; and when you come to Royalty you should lay it on with a trowel."
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