W.O.D. 12.14.18

For time:
30 Pull-ups
30 Squat Cleans (95/135#)
20 Chest to Bar Pull-ups
20 Squat Cleans (125/185#)
15 Bar Muscle-ups
15 Squat Cleans (155/225#)

Advent Day 14:
Max L-sit Hold

Community Notes:
ALL classes tomorrow will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

"Little minds are tamed and subdued by misfortune; but great minds rise above it."
- Washington Irving


W.O.D. 12.13.18

AMRAP in 12 Minutes:
10 Handstand Push-ups
12 Front Rack Lunges (in-place) (alternating)
(barbell weight 105/155#)

Advent Day 13:
Death by 10 meters

Community Notes:
ALL classes this weekend will be held in the Annex,
110 C DeKalb St. Please meet and park on the same side of the Annex.

"The question isn’t who is going to let me; it’s who is going to stop me." 
- Ayn Rand


W.O.D. 12.12.18

2 Rounds for time of:
50 Double Unders
25 Hang Power Cleans (65/95#)
50 Double Unders
25 Push Press (65/95#)
50 Double Unders
25 Burpees

Advent Day 12:
Time for 50 Wallballs- record weight used (M/F)

Community Notes:
CLICK HERE to sign up for a special 75 minute Yoga class with Tori on 12/28.

"OM for the Holidays" Yoga Class will help you open up your body and mind. We will begin with a vigorous vinyasa style class to open up the tight areas of the body - low back, hips and shoulders. We will end the class with a yoga nidra or an extended meditation in savasana. Anyone can benefit form this class. It will be challenging but accessible. And you will leave feeling deeply relaxed and connected. There will be essential oils and a little live music. Bring water and a blanket. Registration is $20.

"Success… seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit."
- Conrad Hilton


W.O.D. 12.11.18

1 RM Hang Snatch

Max Double Unders in one set

CLICK HERE to compare to 6.29.18.
CLICK HERE to compare to 3.15.18.
CLICK HERE to compare to 9.26.18.

Advent Day 11:
Highest 1 RM Snatch (M/F)
Max Double Unders in on set (M/F)

Community Notes:
Manisha is running a Handstand Clinic at 6:00AM on 12/19
CLICK HERE to sign up.

"Every great story on the planet happened when someone decided not to give up, but kept going no matter what."
- Spryte Loriano


W.O.D. 12.10.18

4 Rounds for time of:
20 Back Squats (95/135#)
20 Deadlifts (95/135#)
500 Meter Row

Advent Day 10:
Peg board
(Max ascents up and down or max pegs traveled up-Male/Female)

Community Notes:
CLICK HERE to check out the new videos on our YouTube channel.

"When you want to succeed as bad as you want to breathe, then you’ll be successful." 
- Eric Thomas


W.O.D. 12.9.18

For time:
50 Calories Assault Bike
50 Handstand Push-ups
50 Dumbbell Snatch 35/50#
50 Ring Dips
50 Slam-balls

Max Handstand Hold against the wall

“Persistence. Perfection. Patience. Power. Prioritize your passion. It keeps you sane.” 
 ― Criss Jami


W.O.D. 12.8.18


Partner WOD:
2 Rounds for time:
Row 1000 Meters
50 Burpees
50 Box Jumps (20/24")
Run 800 Meters

(record total time, one athlete works at a time)

Biggest set of Double Unders

“Intelligence without ambition is a bird without wings.” 
 ― Walter H. Cottingham


W.O.D. 12.7.18

"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories)

Scaled version:
Wallball (10/14#) 
Sumo deadlift High Pull 35/55#
20" Box Step-ups
Push Press 35/55#
Row (Calories)

CLICK HERE to compare to (3.29.18)
CLICK HERE to compare to (6.4.18)
CLICK HERE to compare to (9.12.18)

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Turkish Get Up
(max weight, most creative---all get a ticket)

Community Note:
Join us tonight for our Annual Holiday Party, Festivus!
Festivities begin at 5pm
(There will be NO 4:30, 5:30 or 6:30 class today, only the Holiday party!)

“The desire to reach for the stars is ambitious. The desire to reach hearts is wise.” 
 ― Maya Angelou


W.O.D. 12.6.18

AMRAP in 3 Minutes:
21 Overhead Squats (65/95#)
21 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes

AMRAP in 3 Minutes:
18 Overhead Squats (75/115#)
18 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes:

AMRAP in 3 Minutes:
15 Overhead Squats (95/135#)
15 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes:

AMRAP in 3 Minutes:
12 Overhead Squats (105/155#)
12 Burpees over the Erg
Max Calories Row

(Record Calories on the Row each round and weight used)

Max Plank Hold - Low Plank (on forearms)
Max Plank Hold - High Plank (on arms)
Max Plank Hold- Side Plank

"You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on them. You don't let it have any of your energy, or any of your time, or any of your space." 
- Johnny Cash


W.O.D. 12.5.18

Push Press

Cash out:
AMRAP in 7 minutes:
10 Push Press (65/95#)
10 Kettlebell Swings (35/53#)
10 Box Jumps (20/24")

Highest 5 RM Push Press (M/F)
Highest 3 RM Push Press (M/F)
Highest 1 RM Push Press (M/F)

"You can only control two things; attitude and effort." 
- Dan Bailey


W.O.D. 12.4.18

For time: 
100 pull-ups 
100 push-ups 
100 sit-ups 
100 squats

(time cap 30:00)

This chipper should push your muscular stamina while being metabolically taxing.
Try to avoid any one exercise taking more than 8 minutes.

 Intermediate Option For time: 
60 pull-ups 
60 push-ups 
100 sit-ups 
100 squats

Max Slam balls in 2 minutes
(record weight and reps used)

Community Notes:
Don't forget about the shop event today at Lululemon for CrossFitters- Just mention you are from CrossFit King of Prussia!

"The key is to keep company only with people who uplift you, whose presence calls forth your best." -Epictetus