W.O.D. 6.28.14-The King and Queen of Prussia

Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen.  Our reigning King (Dan Faby) will be defending his title but the Queen spot is wide open!  This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. 

The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. 

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day.  At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch.  Please feel free to bring some pot-luck fare and drinks too! See you there!

There is NO regular class today only the competition,  regular class resumes on Sunday.
Arrive: 8:00AM - Registration begins
Announcements: 8:45AM - Standards and details of the day
WOD: 9:15AM  - First heat begins
Event End: 4:00PM -...Estimated

The workouts are:

CrossFit WOD 1:  Fight Gone Horrible

3 Rounds for Time (15 minute cap)
20 Wall balls
20 Shoulder to Overhead (65/45#)
20 Box Jumps (Step-ups allowed)
20 Sumo deadlift high-pulls (65/45#)
20 Calorie Row
Each athlete will be assessed a one second penalty for every unfinished rep. 

Barbell WOD 2:  Up, Up and Far, Far Away
Take 7 Minutes to find your 1RM Snatch
Each athlete will start with one bar and the appropriate plates. The bar must come from the floor to overhead and the athlete must show control overhead.  The athlete is responsible for adding his or her own weight and communicating with Judges based on the weight on the bar.  Any form of Ground to overhead in the form of a SNATCH not a Clean and Jerk is allowed…

Boot Camp WOD 3: Plow the Fields
Max Distance in 3 minutes
Prowler Push (140/90#)
Each athlete will push the prowler from the high bars as far as they can in 3 minutes. 

Endurance WOD 4: Kenya Dig It?
1 mile run
Each athlete will run two 800 meters as fast as they can. 

Mobility WOD 5: The Human Rack
Max V-sit reach

Each athlete will have three attempts to determine their max reach according to the Presidential V-sit reach test.  

The Final WoD: Front Squat EMOM
EMOM for 10 Minutes complete:
5 Front Squats (135/205#)
20 Double Unders
Max Pull-ups
(Your score will be total Max Pull-ups) 


Click here for the results.

 Faby and Jess C our King and Queen 2014


Unknown said...

Do you view obstacles as road blocks or building blocks?

King said...

Congrats to all the athlete today - fun time. Rest day tomorrow!