W.O.D. 7.1.16

 The CrossFit Endurance Crew!

"Keeping it Classy"

21-15-9 

Deadlift (185/275#)

Box Jumps (24/30")

Community Notes:
For the July 4th Holiday schedule: 

CLICK HERE

Join us tonight at 7:00PM for Vinyasa and Vino---Yoga and Wine! 
This charity event will benefit Children's Hospital of Philadelphia - the Cardiac Unit.
$20 Suggested donation 

Quote:

Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you.

- Heidi Johnson

July 4th Weekend Schedule and Special Events

Friday, 7/1, 7:00PM -Vinyasa and Vino:

All members and non-members are welcome, this is a charity event for CHOP Cardiac. $20 suggested donation. Bring some snacks and wine for after the Yoga session. 

#raiseyourheart

Saturday, 7/2 10:00AM CrossFit Class 

Saturday, 7/2 11:00AM Strength 

Sunday, 7/3 10:00AM CrossFit Class 

Sunday, 7/3 11:00AM Strength 

Monday, 7/4 - 10:00 AM FREE Friends and Family workout:

Join us to celebrate 4th of July with a Fun CrossFit Workout. Please bring your family or local friends to check to the gym and get a great workout! 

There will be FREE babysitting!

Monday, 7/4 11:30 AM Strength 

W.O.D. 6.30.16

5 rounds for time of: 

50 Double-unders 

15 Push Jerks 75/115#

15 burpees 

50 Double-unders 

Rest 2 minutes

Community Notes:
Join us on Monday, July 4th at 10:00 AM for a FREE Friends and Family workout at CrossFit King of Prussia. Any and all abilities are welcome, please bring someone new to check out the gym. 

Quote: 

Success is never final and failure never fatal. It's courage that counts. 

 - George F. Tilton

W.O.D. 6.29.16

For time:
104 Wallballs (14/20# to 9/10ft)
52 Pull-ups

Community Notes:
Please join us on Friday night 7/1 at 7:00PM for a special Vino and Vinyasa (Wine and Yoga) party to culminate our first #checkinforcharity and #raiseyourheart for CHOP Cardiac. $20 suggested donation (goes to CHOP) and please bring some wine and or snack for the after party. Members or non members are all welcome.

Quote: 

"Never let the fear of striking out get in your way." 

 - George Herman "Babe" Ruth

W.O.D. 6.28.16

Hang Power Clean
3-3-3-3-3-3-3

Cash out:
3 Rounds for time of:
15 GHD Sit-ups
5 Hang Power Cleans (use 70% of your 3 RM)

Quote: 

"The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind." 

- William James

W.O.D. 6.27.16

AMRAP in 20 Minutes:
Row 500 Meters
3 Rope Climbs, 15 ft

Quote: 

A good beginning makes a good end. 

 - English Proverb

W.O.D. 6.26.16

TEST DAY RECORD RESULTS

"Nate" 

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

 2 Muscle-ups 

 4 Handstand Push-ups 

 8 Kettlebell Swings (53/70#)

(compare to 3.16.16)

Quote:

"The pain of discipline is far less than the pain of regret"

- Sarah Bombell, synchronized swimmer

W.O.D. 6.25.16

Partner Workout:
3 Rounds for time of:
24 Deadlifts (155/225#)
48 Thrusters (65/95#)
24 Pull-ups
48 Abmat Situps

EMOM 3 Burpees

*One partner works at a time, both do the EMOM

Quote:

 "Hard training, easy combat; easy training, hard combat"

- Marshal Suvorov, famous Russian General

W.O.D. 6.24.16

Hang Power Snatch
1-1-1-1-1-1-1

Skill work:
Muscle up (Bar or Ring)

Quote: 

If you want to be the best, 

Work hardier than the rest. 

If you don't want to be the best, 

Just work like the rest. 

- Robert Stinson 

W.O.D. 6.23.16

5 Rounds for time of:
15 Walking Lunges (carrying 65/95# in the front rack position)
30 Double Unders

*30 total steps for the Walking Lunges (15 means R/L)

Quote: 

"The difference between the impossible and the possible lies in a person's determination. "

- Tommy Lasorda

W.O.D. 6.22.16

3 Rounds for time of:
Run 400 Meters
10 Overhead Squats (95/135#)
10 Push Press (95/135#)
10 Bar Facing Burpees over the bar

Quote: 

"Problems are only opportunities in work clothes." 

 - Henry J. Kaiser

W.O.D. 6.21.16

 Congratulations to Steph, Aimee, Giulia and Sarah who all competed at the Masters Pan-Am's on Saturday, June 18th in Puerto Rico!

TEST DAY- RECORD RESULTS 

"Elizabeth" 

 21-15-9 

 Squat Cleans (95/135#) 

Ring Dips

 then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean

(compare to 3.1.16)

Quote: 

"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."

-Johann Wolfgang von Goethe

Photos: