W.O.D. 4.22.21

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Split Jerk 

1-1-1-1-1-1-1

SKILL TEST 

For time:

1000 M Row 

Quote:

"A successful man is one who can lay a firm foundation with the bricks others have thrown at him." 

-David Brinkley

W.O.D. 4.21.21

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For time, with a partner:

200 Wallballs (14/20# to 9/10ft) *One partner holds high plank

150 Shoulder to Overhead (75/115#) * One partner holds the front rack 

100 Squat Cleans (75/115#) *One partner hangs from pull-up bar

75 Toes to Bar * One partner holds Handstand

Partners can share the work as needed until all the reps are completed. 

Exercises must be completed in the order written.

The "non-working" athlete will hold the indicated static positions.

Quote:

"Try not to become a person of success, but rather try to become a person of value." 

-Albert Einstein

W.O.D. 4.20.21

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Four Rounds for time of:

400 Meter Run

15 Deadlifts (155/225#)

20 Pull-ups

5 Sandbag Cleans (ground to over the shoulder) (100/150#)

Quote:

"Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them." 

-Vaibhav Shah

W.O.D. 4.19.21

 

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TEST DAY - RECORD RESULTS

10 RM Overhead Squat

CLICK HERE to compare to 1.25.21

Cash out:

AMRAP in 10 Minutes:

10/15 Calories Air Bike

15 Overhead Squats (65/95#)

3 Bar Muscle Ups

Quote:

"If you want to achieve greatness stop asking for permission." 

-Anonymous

W.O.D. 4.18.21

 

AT HOME WOD:

3 Rounds for time of: 

50 Air Squats 

40 Reverse Lunge 

30 DB/KB Swing (35/50#)

20 Goblet Squats (35/50#)

10 HSPU or Push-up 

Rest 1:00 between rounds

Quote: 

"Doing the best at this moment puts you in the best place for the next moment."

- Oprah Winfrey

W.O.D. 4.17.21

 

ALL CLASSES TODAY, 9 AM AND 11 AM ARE AT THE LYONS DEN

(555 W. BEIDER ROAD, KING OF PRUSSIA)

10-9-8-7-6-5-4-3-2-1 reps of:

Strict Pull-up

Burpee

*between each set and after the set of  '1'  take one lap "around the Lyons Den"*

Quote:

"Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world." 

- Desmond Tutu

W.O.D. 4.16.21

 

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CrossFit Games Quarterfinals - Workout 4

4 RM Front Squat

then...

SKILL TEST- RECORD RESULTS

Max Double Unders in one set

Community Notes:

All classes TOMORROW, SATURDAY APRIL 17th will be held at the Lyons Den 555 W. Beidler Rd, KoP!

Quote:

"The most authentic thing about us is our capacity to create, to overcome, to endure, to transform, to love and to be greater than our suffering." 

- Ben Okri

W.O.D. 4.15.21

 

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take about 20 Minutes to:

Build to a HEAVY one 1 RM Snatch

CrossFit Games Quarterfinals - Workout 5

For time

9-6-3 reps of:

Snatch (135/185#)

Burpee Box Jump over (30")

Community Notes:

All classes on SATURDAY APRIL 17th will be held at the Lyons Den 555 W. Beidler Rd, KoP!

Quote:

"If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards."

- Bear Bryant

W.O.D. 4.14.21

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CrossFit Games Quarterfinals - Workout 1

For total time: 

 3 rounds of: 

 10 strict handstand push-ups 

 10 dumbbell hang power cleans 

 50 double-unders 

Rest exactly 1 min., then: 

3 rounds of: 

 10 kipping handstand push-ups 

 10 dumbbell shoulder-to-overheads 

 50 double-unders 

 50-lb. dumbbells - Men

35lb dumbbells - Women

Quote:

"Perfection is not attainable, but if we chase perfection we can catch excellence."

- Vince Lombardi

W.O.D. 4.13.21

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CrossFit Games Quarterfinals - Workout 2

For time: 

 60 GHD sit-ups 

6 rope climbs, 15 ft. 

60 alternating single-leg squats 

50 GHD sit-ups 

5 rope climbs, 15 ft. 

50 alternating single-leg squats 

40 GHD sit-ups 

4 rope climbs, 15 ft. 

40 alternating single-leg squats 

30 GHD sit-ups 

3 rope climbs, 15 ft. 

30 alternating single-leg squats

Time cap 25:00

Quote:

"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible." 

- Francis of Assisi

W.O.D. 4.12.21

  

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CrossFit Games Quarterfinals - Workout 3

For time:

120 Wall-ball Shots

120 Calorie Row

(Women 14# to 9-ft target) 

(Men 20# to 10-ft target)

Quote:

"Anxiety does not empty tomorrow of its sorrows, but only empties today of its strength." 

- Charles Spurgeon