W.O.D.8.1.13

 
From the 2007/2013 CrossFit Games:

2007

For time:

1000 Meter Row:

then, five rounds of:

25 Pull-ups

7 Push Jerks (135/85#)

Quote:

“Mediocrity will never do. You are capable of something better.” 

― Gordon B. Hinckley

W.O.D.7.31.13

Back Squat

5-5-5-5-5

 and

Weighted Push-up

Quote:

"When a team outgrows individual performance and learns team confidence, excellence becomes a reality."

-Joe Paterno

W.O.D.7.30.13

For time:

10-1

Deadlifts 155/225#

Ring Dips

Quote:

"The main ingredient of stardom is the rest of the team." 

John Wooden

King and Queen 2013

The shirts are ordered the food is catered the libations are ready...now are you ready to work?  

What do you want to see come out of the hopper? Are you looking for a specific movement to be in the programming this year? Who will kick Keith and Kristen off the throne?

POST TO COMMENTS AND LET US KNOW!

W.O.D.7.29.13

From the 2013 CrossFit Games:

The Sprint Chipper

For time

21 MedBall GHD Sit-ups

15 Snatch (165/100lbs)

9 Wall Burpees (6/8 ft)

Coaches Notes:

Modifications and scaling can be as follows; for the MedBall GHD Situp use no weight or floor.  Snatch weight can be lowered and burpees could be done on the floor.

 

Quote:

"Shallow men believe in luck. Strong men believe in cause and effect."

-Ralph Waldo Emerson

W.O.D.7.28.13

Seven rounds for time of:

185/125 pound Front squat, 3 reps

7 L-pull-ups

Coaches Notes:

 If you do note have an L-Pull-up, modify with a strict Pull-up, if you do not have a strict pull-up use a band if necessary. There will be NO kipping today!

Quote:

"Mastering others is strength. Mastering yourself is true power."

 Lao Tzu

W.O.D.7.27.13

Split Jerk

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

Cash Out:

AMRAP in 7 Minutes

Using 70% of your 1RM

1 Split Jerk Right Leg forward

1 Split Jerk Left Leg forward

200 Meter Run 

Quote: 

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved. "

-Helen Keller

W.O.D.7.26.13

Five rounds for time of:

40 Double-unders

30 Box jumps, 24/20 inch box

20 Kettlebell swings, 35/55#

10 Dumbbell Snatch  (5R/5L- alternating) 55/70#

Quote:

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." 

-Arnold Schwarzenegger

W.O.D.7.25.13

From the 2013 CrossFit Games

"Naughty Nancy"

4 Rounds for time of:

600 Meter Run ( Lyons Loop )

25 Overhead Squats (140/95#)

Coaches Notes:

This is a games level workout. Scale the weight and or reps accordingly. Another scaling option would be to do regular "Nancy"-5 Rounds for time of 400Meter Run, 15 OHS (95/65#)

Quote:

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”

– Albert Einstein

CFE update from Coach Tim

CF Endurance Track workout tomorrow at the UMHS track 5:30pm:

Take your chance at getting on that record board on the safe, clean surface of the track.

After a good warmup together you can have your choice of a 400m / 800m / or 1mile all out effort. 

5:30pm warmup

5:45 - Timed 1 mile run (4 laps)

6:10 - Timed 800m (2 laps)

6:20 - Timed 400m (1 lap)

While the "races" are going on, I will be giving anyone that is finished a small cash out/conditioning workout to be doing on your own or with a partner. Do this while cheering on the other races. 

Next week we will do a 400m, 200m, and the famed 100m dash to see who is the worlds fastest man/woman. Okay okay, maybe just the KOP box fastest...

W.O.D.7.24.13

Hang Power Clean

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

AMRAP in 7 minutes

15 Hang Power cleans @ 70% of your 1RM

15 Burpees

Community Notes:
Jen Fugo will be doing her special presentation on Sugar: "The Sneaky Reality of Addiction and How You Can Beat It" tonight at 6:30PM. This is a free seminar. 

Quote:

“Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.” – Steve Jobs

W.O.D.7.23.13

Squats

BAC! 

 Where did all the weights go???

 Deadlifts

For time:

3 Rounds of:

10 Deadlifts 185/275#

50 Double unders

then directly into 

3 Rounds of:

200 Meter Run

50 Air Squats

Quote:

“When you can’t change the direction of the wind — adjust your sails.”

- H. Jackson Brown

W.O.D.7.22.13

For time:

20 Toes to bar

20 Box jump, 24/20 inch box

20 Push press / push jerk, 30/25 pound dumbbell

20 Double-unders

20 Thrusters 135/95

20 Pull-ups

20 Burpees

200 feet Walking lunge with 45/25lb plate held overhead

Quote:

“Great spirits have always encountered violent opposition from mediocre minds." 

-Albert Einstein

W.O.D.7.21.13

Push Press

3-3-3-3-3

Cash out:
3 Rounds for time of
10 Push Press @ 70% of your 3RM
15 Sit-ups

Community Notes:
CrossFit classes today will be held at the Annex (110C Dekalb Street). CrossFit King of Prussia is hosting a Level 1 Seminar. Please park and meet at the Annex.

Quote:

“To achieve anything, you must be prepared to dabble on the boundary of disaster.”

-Stirling Moss

W.O.D.7.20.13

Teams of two complete the following for time:

10 Rounds total:

15 Box Jumps 20/24"

15 Push-ups

15 Knees to Elbows

*Partners can switch off at will but only one partner can work at one time to the completion of all 10 Rounds.

Community Notes:

CrossFit classes today will be held at the Annex (110C Dekalb Street).  CrossFit Kids - Cubs class is cancelled. CrossFit King of Prussia is hosting a Level 1 Seminar. Please park and meet at the Annex.

Quote:

“If opportunity doesn’t knock, build a door.” 

-Milton Berle

"Sugar: The Sneaky Reality of Addiction and How You Can Beat It".

Sugar is incredibly detrimental to the body in more ways than you can imagine.  Not only does it slow recovery, but it also wears down your hormone system which is critical for feeling good on a daily basis.  The "blood sugar roller coaster" can throw off your cholesterol, depress your thyroid (and subsequently your metabolism), and burn out your adrenals.  

Thanks why the consequences of long-term sugar addiction are serious.  By grasping even the simplest information about sugar that you can actually put into use can change how you feel from the moment you wake up until you head to bed (and hopefully get a good night's rest).  Join Jen Fugo for this special seminar on Wednesday 7/24 at 6:30PM in the Annex: "Sugar: The Sneaky Reality of Addiction and How You Can Beat It".

Click here to register today!

W.O.D.7.19.13

For time complete:
60 Bar-facing burpees
30 Overhead squats (135lbs /95lbs)
10 Muscle-ups

Community Notes:

CrossFit classes over the weekend will be held at the Annex (110C Dekalb Street).  CrossFit King of Prussia is hosting a Level 1 Seminar. Please park and meet at the Annex.

Quote:

“Great minds discuss ideas. Average minds discuss events. Small minds discuss people.”

-Eleanor Roosevelt

W.O.D.7.18.13

 Intermediate:

5 Rounds for time of:

1 Rope climb 20 ft

5 Handstand Push-ups

10 Pistols

or 

Advanced:

5 Rounds for time of:

1 L-sit Rope climb 15ft

5 Paralette Handstand Push-ups (use a 5"deficit for lades and a 7' for men)

10 OH Pistols 33/45#

Community Notes:
All weekend classes will be held at the Annex (110C Dekalb Street)

Quote: 

"Happiness is not something ready made. It comes from your own actions."

 ~Dalai Lama

Results:
Intermediate WOD unless otherwise noted.
Klutch 8:29 rom pistols
Kristin T 8:49 Rx
Becca N 10:30 Scaled
Wax 8:19 Rx
Alona 10:15 pistolscale
Gina 10:15 bluebnd/abmat/RPulls
Oleg 9:53 scaled
Brian R 10:44 cargonet
Peter 13:24 pistolscale
Keith B 13:45 3rounds advanced, 2 rounds int.
Rinat 15:18 (leg less rope climbs)
Dave 8:44 sc
Susan 12:56 sc
Fayth 10:31 sc
Steph 11:38 sc
Sue 13:32 sc
Barb 14:21 sc
Chris T 8:45 sc
Smizzy 14:06 cargo/pst scale
Gavin 12:40 Rx int
Roman 11:24 blue
WW 16:03 scale
Rob Ph. 10:27 scale
Sharon 14:54 scale
Bill 15:35 pst rom
Joe P. 10:22 scale
Patrick 9:33 pst 2 box
Justin 7:57 Rx int
Denise 11:47 scale
Erika 12:57 scale
Mike C. 13:27 scale
Jess S. 12:03 scale

W.O.D.7.17.13

Sumodeadlift

5-5-3-3-1-1

Cash out:
Max consecutive double unders in one set! Can you get on the 100 DU board??

Community Notes:
CrossFit King of Prussia will host the next Level 1 Seminar on September 7th/8th. Click here to register today!

Quote: 

"The truth is you don't know what is going to happen tomorrow. Life is a crazy ride, and nothing is guaranteed."

-Eminem

W.O.D.7.16.13

"Daniel"

For time:
50 Pull-ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Community Notes:
All weekend classes will occur at the Annex - 110C DeKalb St. We are hosting a Level 1 Training Seminar this weekend.  The CrossFit Kids "cubs" class at 10AM on Saturday will be cancelled.


Quote: 

"In three words I can sum up everything I've learned about life: it goes on."

-Robert Frost

New Baby Boy!

Jason and Aimee welcomed Gavin Michael into the world on 7/11/13; he weighed 6lbs 10oz and was 20 inches long.  We thank everyone for their support and well wishes we already see signs of superior CrossFit talent!

 Oh! and remember the pool...Mom won it square on the nose (date and weight)-- no it wasn't fixed ether!

W.O.D.7.15.13

"Elizabeth"

21-15-9 reps of:
Clean 95/135 pounds
Ring dips

Coaches Notes:

The athlete can choose to do full squat cleans or power cleans today! If you want a spot on the leader board FULL squat cleans must be executed!

Quote: 

"A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing."

-George Bernard Shaw

W.O.D.7.14.13

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Quote:

"Never be bullied into silence. Never allow yourself to be made a victim. Accept no one's definition of your life; define yourself."

-Harvey Fierstein

W.O.D.7.13.13

Hang power clean 

1-1-1-1-1-1

AMRAP in 8 minutes

5 Hang Power Cleans @ 70% of your 1RM

7 Box Jumps

9 Push-ups

Community Note:
Don't forget to join ICA for their 2nd Anniversary on Saturday when they will be performing the "31 Heroes WOD".  

Quote: 

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."
-Buddha

W.O.D.7.12.13

Five rounds for time of:
95/65 pound Power snatch, 15 reps
Run 400 meters

Quote: 

"Happiness is not something readymade. It comes from your own actions." 

- Dalai Lama

W.O.D.7.11.13

 100 Shoulder to Overhead (115/75#) 

with a buy in of 7 Kettlebell Swings every minute on the minute (55/35#) 

Coaches Note:

Athletes can choose to do 150 reps but the time domain should remain sub 15 minutes

Quote:

 "It's about the importance of living with a conviction that opportunities will appear. That your opponents, or your life, will give you opportunity. That what you need to do is prepare, prepare, practice, and practice. Opportunities favor those who are prepared in mind and body and courage." -Russell Redenbaugh

W.O.D.7.10.13

Can you get on the leader board?

Front Squat

5-5-3-3-1-1-1

then complete:

3 Rounds for time of:

5 Front Squats @ 70% of your 1RM

15 ABMat Sit ups
 

Quote:

“You must realize that fear is not real. It is a product of thoughts you create. Do not misunderstand me, danger is very real, but fear is a choice.”

- Unknown

W.O.D.7.9.13

"Upside-Down Angie"

For time:
100 Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

Quote: 

"Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." 

- Unknown

Results:
Rx:
Sam M 25:10
Justin 25:59
Patrick 25:52
Mike P 16:56
Klutch 25:00
Derreck 34:30
Ryan S 27:25
Oleg 23:53
Becky 27:51
Cris 21:50
JZ 25:22

Scale:
Nancy 24:22
Wegman 22:33
Kathleen 25:00 Sn/RR
Frey 27:47
Nick Th 27:45
Lauren 30:34
Nora 26:44
Dinger 26:07
Pat P. 29:46
Rich 36:18SC
Bre 26:52 RR
Heith (Houston) 28:01Band
Susan 25:56SC
Fran 25:56SC
Kayla 25:26SC
Steph C. 24:49SC
Christina 28:57SC
Barb 27:53SC
Chip 29:57RX
Beth 32:20SC
Jill 27:16SC
Sarah 14:12 1/2SC
Joe G. 28:47 RR
Sharon 35:44 RR
Jonathan 23:07 RR
Dianne 15:45 1/2SC
Tony 14:14:25 1/2SC
Brett 28:34 SC
Joe C. 28:09
Maria 15:39 1/2SC
Shannon 18:27SC
Jaime 24:02SC
Bridget 23:18SC
Orlando 26:50 SC
A.O.T.M 21:07
Matt B 26:54
Anne 28:31
Jess C 31:16
Seshu 32:52
Greg 32:32
Melissa 27:38 1/2 push-ups
Megs 10:47 1/2 reps GHD
Ryan P 31:37 (71 pull-ups)
Jay I 28:16
Shawn 26:42 RR
Heather 22:29
Mike C 28:30
Jess S 32:36 1/2 Pull-ups
Tom 26:52
Joe P 28:32
Jill 23:19
Travis 16:55 (1/2)
Fab 29:14 (band)
PH 25:55 (band)
Justin R 28:57 (knees)
Tracy O 30:01 (scale)
Alison 13:53 (1/2 MF)
Dave N 33:10 (scale)

W.O.D.7.8.13

21-15-9 reps of:
155/225 pound Deadlift
95/135 pound Overhead squat

Coaches Notes:
Each athlete will get two bars for this workout.  If the classes are big coaches will run two heats.

Quote: 

“The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.” 

- Unknown

Results:
Wax 11:26 205/95
Ryan B. 6:54 Rx
Peterson 9:35 225/95
KT 11:30 95/35
Pat P. 12:18 185/115
King 9:59 205/95
Ellie 13:11 125/45
Klutch 8:45 225/95
Tom S. 7:17 185/95
Gina S. 7:39 Form
Sam M. 9:06 205/95
Alex 13:48 155/95
Lauren 15:16 135/75
Mark C 13:22 225/95
Chip 12:27 225/115
Dayna 9:05 75/15
Pete 9:25 225/ 95
Nick 16:00 225/95
Tony : 135/35
Chris T 8:12 103/53
Beth O 6:28 75/25
Barb 6:46 25 OHS
Susan 10:37 75/25
Sue 10:31 75/25
David 8:50 55/115
Mom 5:18 PVC/35#
Fayth 9:02 35/105
Kara 7:53 123/53
Chris F 7:49 185/35
Keith 6:45 Rx
Erika 7:06 (125/45#)
Brian 7:35 (185/95# back squat)
Albert 10:53 (225/115#)
Kyle 8:31 (205/75#)
Roman 8:28 (215/75#)
Tracy O 5:58 (105/35#)
Dave N 11:25 (185b/75#)
Joe G 8:00 (185/45#)
Joe C 9:25 (215/45#)
Megs 11:04 (155/75#)
Ryan S 9:24 205/95
Luke 10:17 205/75
Mike P 8:48 225/95
J I 9:48 185/65
Manisha 9:05 85/25
Shawna 8:03 65/15
Mike C 9:25 155/45
George 10:10 115/55
Jen S 6:37 135/65
Nora 7:10 100/15
Jill 8:59 100/25
Diane 9:14 155/73
Mel 10:13 145/60
Tom 10:23 175/60
Sandeep form
Seshu 8:03 125/53
Brett 10:00 185/95
Pablo 5:42 125/53
Kate C 12:53 Rx
Alison 8:01 155/65
Oleg 10:01 225/105
Johnny 12:45 205/95
Derreck 11:38 225/75
Conn 10:46 205/75
Steph C 14:21 103/35
PH 8:20 BS
JZ 12:09 185/75
Justin R. 11:20 185/75
Mark B 9:45 185/BS115

W.O.D.7.7.13

AMRAP in 30 minutes of:
30 Calorie Row
10 DB Snatch Right Arm  25#/35#
10 DB Overhead Lunge Right Arm
10 DB Snatch Left Arm 

10 DB Overhead Lungs Left Arm

Quote:

"Flaming enthusiasm backed up by horse sense and persistence, is the quality that most frequently makes for success."

-Dale Carnegie

Results:
John M 309 30#
Peterson 438 25#
Manisha 261 10#
Nora 409 15#
Jill 309 10#
Erika 433 20#
Maria 420 20#
Dave 352 Rx
Tracy 340 15#
Shawna 210 8#
Alona 358 Rx
Jess C 399 Rx
Diane 293 Rx+ 35
Megs 415 Rx
Rich 282 15#

W.O.D.7.6.13

The workout is: 

"HOPE FOR CURES" 

THREE ROUNDS OF:

BURPEES

75/55 POUND POWER SNATCH

BOX JUMP, 24/20" BOX

75/55 POUND THRUSTER

CHEST TO BAR PULL-UPS

* The format is similar to Fight gone bad!

 In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

 CLICK HERE to donate today!

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through our efforts at CrossFit King of Prussia we can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility. 

A $20 (or more) donation is appreciated but not mandatory to participate.  If you donate $20 or more you will be put into a drawing for a FREE month of unlimited membership at CrossFit KoP and a FREE T-shirt.

Quote:

"Minimum information given with maximum politeness."

-Jacqueline Kennedy Onassis

Results:
Dave 162 scale
John C 192 Rx
Kimbo 137 pullups
Justin H 174
Greg E 135 scale
Balmer 218 Rx
Keith 188 Rx
Jody or Joe D? DNF
Peter W 203 Rx
Ryan B 187 Rx
Sarah J 234 scale
Andrea 210 Rx
Vinny 226 Rx
Gene 199 Rx
Oleg 180 Rx
Cline 159 scale
Jason 183 Rx
Aimee 269 scale
Mike T 220 Rx
Rinat 171 Rx
Megs 184 Rx
Nora 220 scale
Justin R 167

Photos:

 Nora- Winner of the FREE month and T-shirt!

 Box Jumps

 Burpees

 Power Snatches

C2B Pull-ups

 and Thrusters

= Hope...thanks to everyone we raised $1010 to helps cure children's illness!

 Welcome to Greg

and Jody!

W.O.D.7.5.13

Push Press
3-3-3-3-3

Cash out:
Using 70% of your 3RM complete the following:
3 Push Press on the minute for 5 Minutes
In the remainder of the minute complete Max Double Unders Reps
Your score is the total amount of Double Unders completed.

Community Notes:
Today we will be offering the classes listed below:

6:00 AM

7:00 AM

9:30 AM

12:00 PM

4:30 PM

5:30 PM -Barbell Class

Saturday at CFKoP we will be hosting Hope for Cures--see you all there!

Quote:

"He who praises everybody praises nobody."

-Dr. Samuel Johnson

Results:
Kim G 93#/ 360 SU
Lam 145#/ 195
Tracy 17# 470 SU
Elle 93# 185 DU
**Extra min of cash out**
Peter 155#/ 312 WOWZA'
King 175#/ 200
Erin 110, 229
Jason I. 135, 403su
Joy Scale
Gene 215, 67
Carolyn (NJ) 53, 273su
Sharon 125, 54
Justin 185, 198
Ryan 285, 86
Andrea 110PR, 210
Jill 83, 204
Sue L 70, 285su
Barb 105, 92
Beth 52.5, 522su
Kayla 85, 150su
Christina 85, 150
Diane 160PR, 187su
Jen K. 75, 321su
Kara 85, 228su
Keith 205, 245
Kevin Y. 205, 189
Sharon 55, 315su
Smizzy, 75, 320su
Allison 85, 82squat
Becky 95, 35
Gavin 100, 337su
Joe g. 150, 283su
Natalia 75, 310su
Jim 195PR, 86
Greg 155PR, 241su
Jess C. 110PR, 112
Jess S. 68, 335su
Kwon 205PR, 104
Oleg 195PR, 401su
Stasie 75PR,225su
Miranda 115, 200

 

W.O.D.7.4.13

The Honey Badger's "Cousin" 
(similar to last years honey badger,  but smaller, furrier and won't leave as bad of a bite!)


In teams of 6 or more complete the following:

3 Rds for Time:

100 Sit-ups

100 Clean and Jerks (95/65#)

100 Buddy Pullups

400m Team Run with 2 tire flips

Coaches Notes:
During this WOD, 4 members of the team can be working at once.  When performing buddy pullups, four members working equates to 2 members on the bars and 2 members pushing them up.  If two teams get to the tire at the same time, the team getting there first has the right of way.

Quote:

"Silence is one of the great arts of conversation."

-Hannah More

Results:
 Mr. T (Jerry, Andrew, Luke, Sarah, Lauren, Kathleen) 42:49 (1:47)
Liberty Bells (Nora, Sanajy, Walter, Ian, Jody, Steve) 42:24 (2:12)
Betafesk (Vinny, Keith, Sarah, Kelli, Sara, Becca, Joy, Jessie) 40:50 (1:50)
Uncle Sam (Ryan, Balmer, Julius, Alison, Megs, Andrea) 31:25 (1:48)
Nathans Hot Dogs (Dave, John, Troy, Danielle, Agam, Justin, Becky) 42:08 (1:33)
4 Stars and their Stripes (Gina, Heather, Diane, Troy, Sam, Paul) 46:54 (1:42)
Will Smith (Fayth, Anne, Mark, Sharon, Stan) 53:30 (1:39)
X-Factor (Erika, Brian, Oleg, Albert, Rich, Mike) 41:55 (1:49)

Modified July 4th/5th Schedule

On Thursday, July 4th we will offer one class at 10:00AM ONLY, this is a regular class but friends and family are Free and welcome to join in for the honey badgers "cousin" (a team workout)!

 

Based on the holiday and lack of sign ups we are going to ONLY offer the following CrossFit classes on Friday, July 5th:

6:00 AM

7:00 AM

9:30 AM

12:00 PM

4:30 PM

5:30 PM -Barbell Class

Hope for Cures!

CrossFit, Inc. is committed to be a driving force in finding Cures for catastrophic children's illnesses. Through our efforts at CrossFit King of Prussia we can be a driving force in the fight against children's cancer and other illnesses. Our ability to make change is infinite. Our action is a responsibility.  CrossFit King of Prussia is hosting a fundraiser and WOD on Saturday at July 6th at both the 9AM and 10AM classes.  A $20 (or more) donation is appreciated but not mandatory to participate.  If you donate $20 or more you will be put into a drawing for a FREE month of unlimited membership at CrossFit KoP and a FREE T-shirt. See you on Saturday!

The workout is: 

"HOPE FOR CURES" 

THREE ROUNDS OF:

BURPEES

75 POUND POWER SNATCH

BOX JUMP, 24" BOX

75 POUND THRUSTER

CHEST TO BAR PULL-UPS

* The format is similar to Fight gone bad!

 In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

 CLICK HERE to donate today!

W.O.D.7.3.13

For time complete:

75/55 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75/55 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75/55 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75/55 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75/55 pound Back squat, 10 reps
15 foot Rope climb, 1 ascent

(compare to 1.29.12)

Quote:

"Tact is the knack of making a point without making an enemy."

-Sir Isaac Newton

Results:
Dayna 17:09 scale
Keith 15:35 rx
Kim G 18:51 scale
KT 17:36 rx
Chris F 19:03 scale
Rebecca 20:23 45# 7 climbs
Jen K 15:49 scale
Tropical Pete 13:51 rx
Lisa C 18:04 scale
Mike P 13:05 rx
Mike S 25:28 scale weight full climb
Dianne 1/2 reps 18:10
Kathleen 16:40 scale
Nora 17:38 scale
Lauren 17:08 scale
Chip 24:02 RX
Jim 16:03 RX
Tobin 14:13 RX
Kayla 19:57 SC
Christina 20:00 SC
Fayth 24:56 SC
Anne B. 21:10 SC
Steph C 25:20 SC
Sandy 21:28 #55 RP
Beth 22:31 SC
Joy 14:03 SC
Jonathan 16:05 SC
Jessie 19:09 SC
King OUCHIE!
Sam M. 25:15 RX
Mike C. (1st Class) 33:15 SC
LP 15:05 RX
Manisha 23:05 SC
Bre 22:10 scale 55#
Dave 22:32 scale 75#
Gavin 26:44 55# full rope climbs - 1st time rope climber!
Taryn 27:00timecap scale 45#
Seshu 24:01 scale 35#
Sandeep 25:12 scale/rp
Shawna 19:30 15 rom/rp
Oleg 23:49 rp
Sarah J 19:50 rp/scale
Patrick 23:58 Rx
Brian R. 27:46 cargo Rx
Ken 13:35 scale
Vinny 14:21 Rx
Kate C 21:42 Rx
Hector ouchie
Melissa S 23:46 35#
Kevin 28:39 scale
Jess C 22:20 Rx
Pablo 26:18 53#
Erika 17:38 45/rp
Nick C 25:49 Rx
Johnny 23:18 Rx
Albert "lost track"
Ryan P 27:37 scale
Tom 22:40 (1st Rx)
Megs 22:48 (mix pulls)
JZ 21:12 (Rx)
Kyle 18:06 (Rx)
PH 17:01 (pulls)
Becky 24:21 (Rx)

Summer Slam

Some info from CrossFit Generation regarding Summer Slam.

Check out the site and facebook for information as the day approaches!

https://www.facebook.com/SummerSlamPA

http://summerslampa.wordpress.com/

W.O.D.7.2.13

 For total reps and time:

AMRAP in 7 Minutes:

10 Dumbbell Push Press 25/45 pounds

5 Manmakers 25/45 pounds

rest 2:00 minutes

Seven rounds for time of:
10 Wallball shots, 14/20 pound ball
10 Pull-ups

(your score will be the reps completed in the AMRAP and the time to complete the entire WOD, rest included... for example 60 reps 15:53) There are  many versions of the Manmaker click here to see the standard we will use today.

Quote:

"To lose patience is to lose the battle."

-Mahatma Gandhi

Results:
Kristin T 56, 17:36 Rx
Sam B 35, 15:58 Rx
Peter W 53, 18:39 (35#db)
King 55, 21:24 (35)
Peterson 49, 21:22 (25)
Ellie H 42, 20:22 (20)
Gina 41, 22:09 (20)
Wax 56, 19:04 (35)
Rebecca 43, 18:11 (20/ringrows)
Lauren Mer. 56, 22:42 (20bnd)
Mike S 32, 25:47 (25)
Justin R 41, 25:16 (35)
Chris F. 42, 19:28 (25)
Sue 40 #10, 26:53 Band
Alison K. 42 #25, 19:45 Band
Chip 41 RX, 24:24
Balmer 42 RX, 16:42
Diane 42 #25, 19:34 Band
Barb 42 #20, 23:20 Band
Jonathan 55 #25, 19:40 Band
Rich 37 #25, 22:26 Band
Steph C. 45 #12, 17:02 Band
Anne 35 #15, 21:44 Band
Fayth 41 #15, 24:30 Band
Susan 42 #20, 19:11 Band
Lindsey P. 44 #10, 22:38 Band
Beth O. 42 #12, 21:14 Band #8ball
Jill 41, 27:26 (15/14/band)
Chris D 31, 27:10 (20/25/band)
Rinat 40, 21:28 (35)
Justin 43, 20:17 RX
Manisha 44, 21:23 (10/10/jump)
Orlando 45 #20, 20:17 RR #4
Sam M. 55 #30, 21:18
Joe C. 56 #25, 21:48 SC
Shannan C. 57 #15, 18:05 RR
Tom 45 #30, 22:31 Band
Bridget 56 #15, 20:28 RR
Shannon 60 #15, 18:47 Band #12
Jaime 43 #15, 19:47 Band #12
Jackie 43 #20, 18:45 Band
Keith 42 (Rx), 18:29 (Rx)
Vinny 45 (Rx), 16:56 (Rx)
Ryan 57 (Rx), 22:58 (Rx)
Kate 58 (Rx), 17:53 (Rx)
JZ 43 (25#), 21:40 (14#)
Fab 37 (Rx), 26:06 (band)
Joe C 49 (25#), 20:54 (Rx)
Roman 56 (30#), 23:50 (Rx)
Kyle 41 (40#), 20:36 (Rx)
Hector 42 (Rx), 26:52 (rom)
Nora 30 (20#), 21:36 (band)
Heather 56, 20:32
Becky 40, 21:15
Jess S 42@15/29:32 band
Breanna 42@20/23:45 floss
Jill 55/21:51
Shawna ??/26:07 8# band
Klutch 29/20:58Rx
Derreck 28/25:20Rx
Ryan S 52/23:44 15#
Patrick 45@35/19:20
Oleg 41/20:45 Rx
Cline 41@20/26:32 band
Shawn 55@35/21:48 Rx
Miranda 41/22:05 RR 10ft
DItty 46@15/22:41 RR
JI 27@35 25:31
Kate K 52/21:32 Rx
Mel 43/23:10 Rx
Dave 41@35/28:57 band
Mark B 43@25/4 rounds ouch :(
Greg 30/28:53 5 rounds
Sandeep 27@20/29:00 5 rounds
Seshu 42@20/28:45 14# band
Tracy 48@12/28:01 12# band
Johnny 42/19:11 Rx
Joe G 40@25/28:28 RR

The White Boards

 ...are coming down

 to make room for...

better things

like mobility posters and more!

If you use these boards please use the attached photos to record your results in your journals.  More photos will follow and some boards will be up at the box for a few more days.