W.O.D. 11.30.21

4 Rounds for time of:

15/10 Calories Assault Bike

12 Chest to Bar Pull-ups

9 Push Jerks (95/135#)

Community Notes:

We will begin our Advent Challenges tomorrow; daily (until 12/24) we will post a new challenge, complete it and potentially win an advent ticket to win some amazing prizes! 

Drawings for winners will be done on 12/24.

Don't forget to mark your calendars for our holiday party on Friday, 12/17 at 5 PM!

Quote:

 “Wisdom is not a product of schooling but of the lifelong attempt to acquire it.”

 – Albert Einstein

W.O.D. 11.29.21

On a 15 Minute Clock:

EMOM complete 10 Wallballs 14/20# to 9/10 ft

...in the remainder of the minute row for Max Calories

Rest 5 minutes, then...

Build to a HEAVY Squat Clean

Quote: 

"Appreciation can change a day, even change a life. Your willingness to put it into words is all that is necessary." -Margaret Cousins

W.O.D. 11.28.21

CARDIO SUNDAY!

"Jenkins"

AMRAP (with a Partner) in 40 Minutes:

50 Burpees

400 M Run

50 Kettlebell Swings (35/55#)

400 Meter Run

50 Pull-ups

400 Meter Run

50 Push-ups

400 Meter Run

Community Notes:

Today's 9AM Cardio Class will be held at the Lyons Den.

555 W. Beidler Rd. King of Prussia PA. 

Quote: 

"If you want to turn your life around, try thankfulness. It will change your life mightily." 

-Gerald Good

W.O.D. 11.27.21

All for time:

27-21-15:

Alternating Dumbbell Power Snatch

Box Jumps

Dumbbell Farmers Carry (around the Lyons Den)

21-15-9:

Dumbbell Hang Power Clean and Jerk

Burpee Box Jump Over

Dumbbell Farmers Carry (around the Lyons Den)

15-12-9:

Dumbbell Thruster

Burpee

Dumbbell Farmers Carry (around the Lyons Den)

Community Notes:

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Give thanks for a little, and you will find a lot." 

-Hausa Proverb

W.O.D. 11.26.21

"Burn the Bird" 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

“If there’s one thing I’ve learned over the eons, it’s that you can’t give up on your family, no matter how tempting they make it.” - Rick Riordan

W.O.D. 11.25.21

HAPPY THANKSGIVING from CROSSFIT KING OF PRUSSIA

We will be CLOSED today in observance of the Thanksgiving Holiday. 

Tomorrow we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all!

Community Notes:

Weekend classes, Saturday (7am/9am) will be held at the Lyons Den  (555 W. Beidler Rd, KoP) and Sunday (9am cardio).

Quote: 

"Gratitude is when memory is stored in the heart and not in the mind." 

-Lionel Hampton

W.O.D. 11.24.21

3 Rounds for time of:

500 Meter Row

21 Toes to Bar

15 Deadlifts (185/275#)

9 Parallette Handstand Push-ups (4"/7")

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den 555 w. Beidler Rd.  (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Be thankful for everything that happens in your life; it’s all an experience." 

- Roy T. Bennett

W.O.D. 11.23.21

For time:

1 Round of "Macho Man"

50 Double Unders

2 Rounds of "Macho Man"

50 Double Unders

3 Rounds of "Macho Man"

50 Double Unders

4 Rounds of "Macho Man"

50 Double Unders

5 Rounds of "Macho Man"

50 Double Unders

1 Round of "Macho Man":

3 Power Cleans (95/135#)

3 Front Squat (95/135#)

3 Push Jerks (95/135#)

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den 555 w. Beidler Rd. (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Wear gratitude like a cloak, and it will feed every corner of your life." 

-Rumi

W.O.D. 11.22.21

 TEST DAY - RECORD RESULTS

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round. 

Record total time for all rounds including rest.

CLICK HERE to compare to (2.12.21)

CLICK HERE to compare to (5.19.21)

CLICK HERE to compare to (8.26.21)

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.”— Lao-Tze

W.O.D. 11.21.21

For time...In teams of 2:

"you go, I go" 

500 Burpee Box Jump Overs (20/24")

Quote: 

“Life is a succession of lessons which must be lived to be understood.” 

— Helen Keller

W.O.D. 11.20.21

3 Rounds for total Reps:

1 Minute --> GHD Sit-ups

1 Minute -->  Ski Erg (calories)

1 Minute -->  Bar Muscle Up

1 Minute  --> Box Jumps (20/24")

1 Minute --> Dumbbell Push Press (25/35#)

2 minutes rest between rounds

Quote: 

“Live for each second without hesitation.” 

— Elton John