Med Ball Cleans

W.O.D 11.10.08

4 Station Drill (team work)
30-20-10 Reps

Station 1 Jump Rope

Station 2 Med Ball Cleans

Station 3 Burpees

Station 4 DB Thrusters (35#m/20#w)

Nobody moves until all athletes are done at each station.

"Coming together is a beginning. Keeping together is progress.Working together is success."
-Henry Ford

Tabata this...

5 consecutive Tabatas. That's 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:
WallBalls (20/14)
Row
KB swing 35
Squats
Push ups

*a note from all the Wall Balls were the hardest!!

Quote of the Day "Open your eyes, look within. Are you satisfied with the life you're living?"
-Bob Marley

Thursday 11.06.08 WOD

Jon and Lisa squatting...
Laura lunging...
Hannah swinging the 35lb KB...

3 Rounds for time:
Run 200M
50 Walking Lunges (15/10)
40 Squats
30 KB Swings (35/24)
20 Burpees
10 Box Jumps

Jon-28:00

Jason-32:50

Shawn-33:05

Paul-25:14

Hannah-35:34

Lisa-28:08

Doreen-26:34

Miranda-31:08

Jen-31:30

Kevin-26:03

Laura-21:36

Nicole-38:40*two rounds

Jeff H.-27:32

RC-37:30

Danielle-32:45

Jill-27:47

Doug-28:59

Jeff-36:37

Joe-51:00

Pete-34:30...so we think...

Dan doing "Lynne"

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

BP-25/10/10/8/10=63
PU-(dead hang)14/6/6/6/7=39

Sub 2 minute Fran...

Click here to enjoy the show!

STRENGTH

Shoulder Press 1-1-1-1-1-1-1
Push Press 3-3-3-3-3-3-3
Push Jerk 3-3-3-3-3-3-3

Joe 175/175/195 *Nice work Joe!!!!
Paul 100/110/115
Doreen 65/80/95
Doug 155/185/
Lisa 65/75/80
RC 135/155
Jeff 100/120
Hannah 85/95/110
Tim M. 145/155/175
Tim P. 100/110/115
Danielle 70/85/95
Laura 55/65/65
Katie 65/75/75
Iselin 45/55/40
Jen 60/65
Jill 35/40/45

Cindy

Cindy-As many rounds as possible in 20 minutes:
5 Pull ups
10 Push ups
15 Squats

Jason 10
Paul 15
Aimee 22

anyone curious...

as to what tonight's workout is?...I know, you are all sitting at your desk checking the CrossFit websites, right!? Well if you do happen to check here's a little surprise for you. You will have your choice tonight of the following:

Fran
21-15-9
BB Thrusters (95/65)
Pull-Ups

or

21-15-9
Over Head Squats(95/65)
Knees to Elbows

so the results of tonight started with the fact that EVERYONE wanted to do 'Fran'...and I mean EVERYONE, we had a HUGE turnout tonight, so thanks to all the consistent and new CrossFitters who joined us...we were 21 strong tonight!

Jon 70-11:50
Michael 80-10:34
Jeff 95/85-12:30
Lisa 55-10:04
Miranda 55-10:00
Doreen Rxd-9:10
Nicole 55-8:21
Kim 45-8:50
Shawn 80-12:52
Bob 65-13:48
Jason Rxd-9:39 *nice new PR...that was a far cry from the 21 minutes before!
Paul 80-9:31
Jen C. 30-11:30
Hannah Rxd-9:44
Tim P 80-7:23
Jen 55-5:30
Laura 45/55-10:26
Tim M Rxd-10:45
RC 65-9:13
Danielle 55-9:35
Mar 45-6:40
Aimee Rxd-5:39

4 rounds for time

Nicole takes a little bit of time out of her WOD to pose for a pretty picture...oh and if you haven't already done so, make sure you congratulate Nicole and Chris on their recent nuptials!

4 rounds for time-

25 Burpees

25 KB Swings (53/35)

25 Pull-ups

25 Squats

Jon-37:18

Lisa-33:30

Nicole-43:00

Jeff-34:06

Michael-completed 2 rounds

Aimee-24:22

CrossFit King of Prussia is ever growing!
We welcomed 4 new CrossFitters today, Jen, Jon, Michael and Doug!
See you all on Monday!

You picked it...

So...a card was selected from the Hopper Deck on Monday for today's WOD:
3 rounds for time:
40 Push Press (65/45)
30 Squats
20 Ring Dips (sub 10 pull ups/10 push ups)
10 Double Unders (sub 100 skips)

Jeff-22:32
Shawn-24:43
Doreen-17:45
Miranda 25:08
Paul-20:34
Kim-25:40
Laura-19:01
Nicole-27:30
Jason-16:06
Tim-15:14
Joe-35:46
Lisa-22:35
RC-26:30
Jeff- 22:57
Danielle-20:25
Pete-great effort!!!!

Rock Climbing...

To answer many questions, this picture, which was on the CrossFit HQ Main Page yesterday, was taken at the High Rocks located in Ralph Stover State Park, Bucks County PA. Thanks for all the compliments and constructive rock climbing criticisms! I must say though, it was my first time out...but with the 10 physical skills we build doing CrossFit (Cardio-respiratory Endurance, Stamina, Strength, Flexibility, Balance, Coordination, Agility, Accuracy, Power and Speed) it was a breeze! My friend climbing near by snapped the shot and whew, all those pull-ups sure did pay off when I was half way up and couldn't find a spot for my feet! It's fantastic to take what we gain from CrossFit and apply it in a practical sense...There's no way prior to CrossFit that I could have scaled the wall with the strength and speed which I did...I'm pretty sure it should have been for time?! Wasn't it? Remember, CrossFit is broad and general fitness and I challenge all of you to take what you gain from class outside or into any practical application and see truly the results you have gained!