9.30.2020

W.O.D. 10.1.20

 











Join us on ZOOM! 

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

AMRAP in 18:
50 Kettlebell Swings 35/50#
40 Slamballs 20/30#
30 Box Jumps 20/24"
20 Push-ups
10 Bar Muscle-Ups

Quote: 
“Do what you feel in your heart to be right, for you'll be criticized anyway. You'll be damned if you do and damned if you don't.” 
– Eleanor Roosevelt

9.29.2020

King and Queen of Prussia

 


The 2020 King of Queen of Prussia: 
Every year, CrossFit King of Prussia hosts an in-house competition to crown the fittest members of the gym; with the top male and female being named King and Queen for the year. In addition to bragging rights, the King and Queen receive a crown to wear at their discretion and their names will be forever engraved our the King and Queen trophy. While we may not be able to have a gigantic throw down in the gym, we can certainly still have fun in what has proven to be our best event all year. 

 The workouts will be held over the next 4 consecutive Mondays of October 5th, 12th, 19th, and 26th!!! Workouts will be announced here, on the blog and on Instagram on Sunday evenings, You will show up to class on the following Monday and complete the workout, you will have a judge and the workouts will be tracked weekly in a spreadsheet....So....without further ado….here are a few teasers!!! 

WOD 1: “March 2020”. There are rumors of a plague coming to town and emotions span the gamut. Some wave their hands in dismissal but others are trembling in fear. Where will you stand at the end of the workout…making plans for the evening or on the ground gasping for air? 

 WOD 2: “May 2020”. For the most part, the town has come to a screeching halt. Horses are stabled, doors are locked and people are afraid to go near each other. Life as we know it has changed…some for good…some for bad. Where will this workout fall in your skillset? 

 WOD 3: “July 2020”. Is it normal yet? What is normal anyway? Some townsfolk are starting to crack their windows…some braver knights are walking around town but they seem afraid to show their faces…face coverings firmly in place…perhaps they are hiding their pain from WOD 3? 

 WOD 4: “September 2020”. The townsfolk have gone crazy…there is pandemonium in the streets. The built up intensity is palpable and the end is near…everyone can feel it. Can you direct that energy with purpose? Have you done enough to secure your place in history or will you look back full of regret? Go big or go home with WOD 4.

W.O.D. 9.30.20








Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

All for time:
750 Meter Row
then...
5 Rounds of:
25 Thrusters (33/45#)
15 Ring Pull-ups
then...
750 Meter Row

Quote: 
“Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it.” 
– Joel Osteen

9.28.2020

W.O.D. 9.29.20












Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

For total reps:
5 - Two Minute Rounds of:
15 Dumbbell Box Step-ups (35/50#) to (17"/20")
Max Reps of Barbell Push Jerk (95/135#)

Rest 2:00 between rounds

Quote: 
“Life is not easy for any of us. But what of that? We must have perseverance and, above all, confidence in ourselves. We must believe that we are gifted for something, and that this thing, at whatever cost, must be attained.” 
– Marie Curie

9.27.2020

W.O.D. 9.28.20








Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

"Kinda Awful Annie"
50-40-30-20-10
Double Unders
Ab-Mat Sit-ups
5-4-3-2-1
Clean (155/225#)

or 

"Awful Annie"
50-40-30-20-10
Double Unders
GHD-Sit-ups
5-4-3-2-1
Clean (185/275#)

Quote: 
“It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all, in which case you have failed by default.” 
– J.K. Rowling

9.26.2020

W.O.D. 9.27.20




AT HOME WOD:
5 Rounds for time of:
200 Meter Run 
15 Dumbbell Front Squats 
15 Kettlebell Swings
200 Meter Farmers Carry


Quote: 
"Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential." 
- John Maxwell

9.25.2020

W.O.D. 9.26.20


Community Note:
***TODAYS 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

AMRAP in 30 Minutes:
5 Rounds of "Cindy"
500 Meter Run 

(1 Round of "Cindy" = 5 Pull-ups, 10 Push-ups, 15 Air Squats)

Quote: 
"Many of life's failures are people who did not realize how close they were to success when they gave up." - Thomas A. Edison

9.24.2020

W.O.D. 9.25.20

















Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

All for time:
21-15-9 reps of:
Power Snatch (75/115#)
Toes to Bar

rest 2:00

21-15-9 reps of:
Squat Clean (75/115#)
Air Bike Calories


Community Notes:
***TOMORROWS 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN*** 
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!  

Quote: 
"Successful people do what unsuccessful people are not willing to do. Don't wish it were easier; wish you were better." 
- Jim Rohn

9.23.2020

W.O.D. 9.24.20












Join us on ZOOM! 

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Push Press
2-2-2-2-2

AMRAP in 7 Minutes:
50 Double Unders
15 Push Press (60% of 2 RM)

Quote:
"Success is the sum of small efforts, repeated day in and day out." 
- Robert Collier