J- WOD 3.9.26

 Jason Travels a lot...as do many of us. It's not glamorous it's early mornings and late nights and dinners out and airplane travel which is EXHAUSTING...here's a Hotel WOD for him and for you all do to in your Hotel room before you start your day!

Find the Tabata man "aka songs' on Spotify and do this:

20 Seconds on 10 off- how ever many intervals you have time for...Post to comments the intervals you do and amount of reps... 

Tabata Squats

Tabata Push-ups

Tabata Lunge

Tabata Sit-up 

 Tabata Burpees

Just a few Workouts

AMRAP in 16 Minutes:

2 Wall Walks

6 Clean and Jerks (95/135#)

12 Calories Air Bike 

5 Rounds for time of:

10 Pull-ups

10 Power Snatches (65/95#)

10 Calorie Row

21-15-9 reps for time of:

Overhead Squat 75/115#

5 BMU in between each round

For time: (for Danielle) haha!

1000 Meter Ski

30 Wallballs

750 Meters Ski

30 Kettlebell Swings (53/70#

500 Meter Ski 

30 Burpees

250 Meter Ski 

30 Slamballs

Super Masters

 

At CrossFit, we often say that the needs of Olympic athletes and our grandparents differ by degree, not kind. The movements are the same—only the level changes.

Bob and Steve are a perfect example of that truth.

At 81 and 79 years old, they show up, move, laugh, and work hard alongside everyone else. Their workouts may look a little different than someone half their age—lighter weights, modified movements, a little more time between efforts—but the intention is exactly the same: move well, get stronger, and keep doing the things that matter in life.

Every squat helps them stand up with confidence. Every press keeps their shoulders strong for daily tasks. Every class builds not just fitness, but connection and community.

Bob and Steve remind us that fitness isn’t reserved for the young or the elite. It’s for anyone willing to show up and take the first step.

Because in CrossFit, you’re never too old to start—and strength has no expiration date.

Today Bob and Steve's workout was:

Warm up:

Row

Agility Ladder

Shoulder Mobility and Crossover Symmetry 

Farmers Carry 

Deadlift 

5-5-5-5-5

alternating with Bar Hangs and Jumping Pull-ups

J- WOD 3.4.26

The Deadlift is more than picking weight up off the floor — it’s learning how to create power, protect your spine, and move with confidence. It builds your glutes, hamstrings, and back — the muscles that keep you strong in sport and in life. Groceries, kids, furniture — that’s real-world strength. Every rep teaches you to brace, commit, and finish what you start. Simple. Heavy. Effective.

 

Deadlift 
3-3-3-3-3

Cash out:
21-15-9
Air Bike Calories
  Kettlebell Swings  

J- WOD 2.25.26

J- WOD - Week 2 

It’s not the random PR. It’s not the one perfect week. It’s the steady return — to CrossFit, from the barbell, to the bike, to the basics — over and over again, master them. Adaptation doesn’t come from intensity alone. It comes from repeated exposure. The body responds to what you do consistently, not occasionally. Strength builds. Engine improves. Confidence compounds. Not because of one workout — but because you kept showing up. 

 “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” — Aristotle 

 Train consistently. Adapt inevitably.

2 Rounds for time of:

 25 Air Squats

25 Double Unders

20 Dumbbell Front Squats

20 Double Unders

15 Dumbbell Push Press 

15 Double Unders

10 Dumbbell Thrusters 

10 Double Unders

2.21.26

 

In teams of 2: 

100 Toes to Bar

80 Goblet reverse lunge step ups (alternating)

100 Calories Bike

From the Hybird L2 at CrossFit King of Prussia

2.19.26

 

For time:

21-15-9:

Thruster 65/95#

C2 Bike 

Aimee 6:14

Cate 6:11

Masters 2.19.26

 

3 Rounds of:

:45 Seconds on :15 Seconds off

Cardio/Row or Bike

Kettlebell Swings

Sit ups - ABMat or GHD

Burpees

then 

Hang Power Snatch 

1-1-1-1

Deb 126/23.5
Brenda 100/ PVC
Lisa 129/ 35
Devin 153/ 48
Ali 163 35 KB/65
Terry 156 / 52
Teresa 123/ 37
Barb 98/ 45
Lee 165/ 37
Richard 145/ 35
Kathy 135/36

Lauren's WODs

This week’s spotlight is on Lauren Taylor, who continues to put in the work as she prepares for the upcoming CrossFit Open and another run at the CrossFit Games. 

Lauren trains hard year-round, but lately she’s been dialing things up even more—adding extra sessions, focusing on quality movement, and pushing her conditioning to be ready for the season ahead. 

Her dedication showed last year when she earned 1st place in the Moderate Neuromuscular Division, and she’s aiming to stand on top again. 

Her training is rooted in the methodology of CrossFit—constantly varied, functional, and scaled with precision to meet her adaptive needs while still demanding intensity and excellence. 

You’ll often find her closing out the week with the legendary Friday “Kitchen Sink” session at CrossFit King of Prussia. If you ever want to jump in, she’s always happy to have friends join, share the grind, and build community along the way. Below are just a few of her workouts from the week—proof that consistency, resilience, and heart are what truly drive progress.

For time 

Thrusters

5-4-3-2-1 

Rope Climbs 

2-2-2-2-2

AMRAP in 6 Mniutes:

2 Wall Walks 

8 Toes to Bar

Rest 2:00

AMRAP in 7 Minutes:

2 Bar Musle Ups

8 Power Cleans

Rest 2:00

AMRAP in 5 Minutes:

5 Deficit Push-ups

10 Pull-ups 

20 Back Rack Lunges 

For time:

35 Calorie Row

35 Dumbbell Snatch 

25 Calorie Row

25 Wallballs

15 Calorie Row

15 Toes to Bar 

Power Snatch + 3 OHS

1-1-1-1-1-1

J-WOD 2.18.26

THE J-WOD -For Jason — and Anyone Getting Back to It This one’s for you...

Life gets busy, schedules get packed, and sometimes training takes a back seat. But today is about carving out a little time for yourself, moving your body, and remembering that fitness doesn’t have to be complicated to be effective. Just show up, start where you are, and build momentum again. I'm pairing this with a simple Workout of the Day (WOD) that works just as well for someone brand new, getting back into a routine, or looking for a solid sweat without overthinking it.

For time:

500 Meter Row

20 Burpees

400 Meter Row 

15 Burpees

300 Meter Row

10 Burpees

200 Meter Row

5 Burpees

Masters 2.17.26

 

AMRAP in 15 Minutes:

8 Calories C2 Bike/Air Bike/Row

10 Dumbbell Bench 

10 Dumbbell Deadlift 

Results:

Barb. 5+ 8 25/20 C2 bike

Richard 5+12 row/ 30#/20#

Lee 6+5 C2 bike 20/15#

Lisa 5+3 air bike/ 25/15

Teresa 6+4 echo bike  20/30

Brenda 5+12 10C2 bike/10

Deb 5+27 C2 bike 10/15#

Ali 7+1 air bike / 20/35

Kathy 5 / Row 20#/15#

Devin 6 air bike/ 25/15