W.O.D. 6.16.17

Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us tomorrow at 9am or 10am for our FIRST FREE Summer Saturday!

3 rounds for time of: 

20 Calorie Air Bike

20 Front squats (75/115#)

20 Push presses (75/115#)

20 GHD sit ups

Quote:

"Reading is to the mind what exercise is to the body." 

Joseph Addison

Photos:

W.O.D. 6.15.17

Barbell Complex for MAX load

1 Power Clean + 1 Squat Clean + 1 Front Squat

*touch and go from the ground

Quote:

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." 

-John F. Kennedy

W.O.D. 6.14.17

For time: 

21 Thrusters (95/135#)

2 Legless Rope Climbs (15')

15 Thrusters (95/135#)

2 Legless Rope Climbs (15')

9 Thrusters (95/135#)

2 Legless Rope Climbs (15')

Coaches Notes:

If you cannot complete Legless rope climbs, scale using your legs and going to 20ft or 15 ft depending on level and ability. 

Community Notes:

Join us tonight for Mobility with Shawna upstairs in the Annex at 5:30PM.

Quote:

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."

-Morihei Ueshiba

W.O.D. 6.13.17

Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us on SATURDAY 6/17 at 9am or 10am for our FIRST FREE Summer Saturday!

AMRAP in 25 Minutes:
400 Meter Run
5 Wall Ascents (6/8ft)
5 Clean and Jerks (155/225#)

Quote:

"Reading is to the mind what exercise is to the body." 

Joseph Addison

Photos:

W.O.D. 6.12.17

TEST DAY-RECORD RESULTS

30 Bar MU for time

compare to (3.21.17)


Cash out:
50 Kettlebell Swings (35/53#)
40 Wallballs (14/20# to 9/10ft)
30 Box Jumps (20/24")
20 Push-ups
10 Chest to Bar Pull-ups
(time cap 8:00 Minutes)

Quote: 

He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” 

—Louisa May Alcott

W.O.D. 6.11.17

Double Grace 
for time:
60 Clean and Jerks 95/135#

Community Notes:
All classes today will be held in the Annex (110C DeKalb) please meet and park there.

Quote: 

“I like criticism. It makes you strong.” 

—LeBron James

W.O.D. 6.10.17

Front Squat
2-2-2-2-2-2

Bench Press
2-2-2-2-2-2

Community Notes:
All classes today will be held in the Annex (110C DeKalb) please meet and park there.

Quote: 

“A truly strong person does not need the approval of others any more than a lion needs the approval of sheep.” 

—Vernon Howard

W.O.D. 6.9.17

TEST DAY- RECORD RESULTS

Randy

55/75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CLICK HERE to compare to 3.12.17

Community Notes:
Don't forget about our Friday 5:15 AM class today, and every Monday, Wednesday and Friday!

Quote: 

“There are two ways of exerting one’s strength: one is pushing down, the other is pulling up.” —Booker T. Washington

W.O.D. 6.8.17

All for time:
100 Double Unders
then:
21-15-9-6-3
Hang Power Cleans (75/115#)
Chest to Bar Pull-up
then:
100 Double Unders

Quote: 

“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me.... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” —Walt Disney

W.O.D. 6.7.17

TEST DAY- RECORD RESULTS

3 RM Deadlift

Skill Work

15 Ring Muscle ups

CLICK HERE to compare to (3.27.17)

Quote: 

“The world breaks everyone, and afterward, some are strong at the broken places.” 

—Ernest Hemingway

W.O.D. 6.6.17

5 rounds for reps of: 

1 minute of 55/75-lb. sumo deadlift high pulls 

1 minute of 55/75-lb push presses 

1 minute of rowing 

 Rest 1 minute

Score is total reps from all rounds

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

—Arnold Schwarzenegger