4.21.2021

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

4.20.2021

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

4.19.2021

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

4.18.2021

W.O.D. 4.19.21




 

  Join us on ZOOM... 

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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

4.17.2021

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

4.16.2021

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

4.15.2021

W.O.D. 4.16.21



 

Join us on ZOOM... 
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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

4.14.2021

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

4.13.2021

W.O.D. 4.14.21











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6 AM 
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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

4.12.2021

W.O.D. 4.13.21



Join us on ZOOM...

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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

4.11.2021

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