W.O.D. 5.14.11

For time:
Run 400 meters (entire team)
150 Box Jumps (24" box for everyone)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 

Results are based on the time it takes to complete the workout. The fastest team wins!

The team cannot start the first exercise until everyone has completed the run. In a similar fashion, the team cannot start the next exercise until all reps are done with the first exercise. The final time is when the slowest athlete finishes their 400m run.

WOD Standards:
Box Jumps - Entire foot must be on the box, open hips at the top. Step down is ok.

Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

Air Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top.

Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

Our Fundraiser supports Steve's Club. If you haven't heard the amazing things that Steve's club does, click here to read more. This year CrossFit KoP will be starting our own Chapter for the at risk youth.

Compare to:
Click here to compare to last year's event. Last year we raised $1250 to support the at risk/underprivileged youth. You do not have to donate to participate, but any, all & even small donations are welcome. We will have a spot at the box on 5/14 to drop donations in or you can use the link at he bottom of the page.

In house we have T-shirts for the top winners!

National Prizes to be awarded for the top teams in the Competitive (Rx’d) Division, and to the Affiliate that raises the most money.

Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value

To Donate:
Click here to access the CrossFit King of Prussia Fund-raising page or drop a donation in the box at the gym!

"Possessions are worse than worthless — they’re harmful. They add no value to your life, and cost you everything. Not just the money required to buy them, but the time and money spent shopping for them, maintaining them, worrying about them, insuring them, fixing them, etc." -Leo, Zen Habits

Competitive Results:
18:25 Rx

22:24 40#db

Kristin T
19:33 Rx

19:12 Rx + 25" box

Mike F.
Jen S.
18:04 Rx

Josh C.
20:04 Rx

17:01 Rx weights(no plate hold)



Jen N.
Joe A.
Kristen SB


Nina said...

Great WOD today! Good Job everyone..sorry I couldn't stay to cheer ya on I had to see my babygirl dance at the relay for life in Quakertown! Thanks to everyone cheering us on, great times :)

Dorothy said...

I had an amazing week.
Mon: Clean PR +5 lbs
Fri: Squat PR +30 lbs
Press PR +15 lbs
Dead PR +30 lbs
This morning: 5K PR -10 seconds (Plus came in 3rd in the 30-40 age group, 32nd overall)

I tell you this not only to brag (just a little), but to also give anyone who hasn't hit a PR in awhile hope. I hadn't hit a PR in awhile and was starting to get down about it. Remember, It will come. You just don't get to decide when.

Time to rest and get back at it Monday. See ya'll then.

Oh, and I finished college after 18 years of evening classes, and got a dental implant this week too. Whew! Next week is gonna be really boring.

KSB said...

Dorothy, congratulations on all of your super achievements! All of your hard work has certainly paid off!

Lindsey said...

Yeah Dorothy! It sounds like you've had an amazing week. :-)

Danielle Sig said...

Great job everyone! Today was so tough! Kate and Kristin thanks for being such great teammates!! I couldn't have gotten through it without you ladies!

Kim G said...

Love the pics... Just an FYI... I will NEVER get rid of that shirt. Get used to it. Go Gauchos

Chris P. said...

congrats Dorothy! 18 yrs of night class? That sounds like a news story, someone contact the Inquirer!

sweet pic of Peterbutt and Sam

Miranda said...

Kick A$$ Dorothy! Congratulations on all of your accomplishments!!!