W.O.D. 11.1.15

"Row, Row, Row, Row, Row"

5 rounds, each for time, of:
Row 750 meters
Rest 3 minutes

Quote:

A ruler should be slow to punish and swift to reward.

—Ovid

W.O.D. 10.31.15

WOLVERINE:

6 Rounds for time of: 

10 Clean and Jerks 135#/95# 

20 Pull-ups 

100 Sit-ups 

1 Lyons Loop Run (approx 600M) 

 or the... 

THE WOLVERINE CUB: 

4 Rounds for time of: 

10 Clean and Jerks 95#/65# 

20 Pull-ups 

50 Sit-ups 

400M Run

Community Notes:

Join us for the Wolverine WOD (or Cub) from 9:00AM. We will have a group warm up and instruction at 9:00AM then will have rolling starts throughout the morning. Our Halloween party starts at 11:00 ish! See you all there. We will also have a special CrossFit Kids Halloween class at 10:00AM.
Friend and Family are welcome to the party!

Quote:
Eat, drink and be scary.
-Author Unknown

Photos:

 

W.O.D. 10.30.15

Skill:

Spend at least15 Minutes working on the Ring Muscle up

Then:
for time
2-3-4-5-6

Muscle Ups

Wallballs (x4 Reps) (14/20 to 9/10ft)

Community Notes:

Join us for the Wolverine WOD (or Cub) from 9:00AM on tomorrow, Halloween 10/31... We will have a group warm up and instruction at 9:00AM then will have rolling starts throughout the morning. Our Halloween party starts at 11:00 ish! See you all there. We will also have a special CrossFit Kids Halloween class at 10:00AM.

Quote:

"You don't need a reason to help people."

-Unknown

W.O.D. 10.29.15

Test Day Record Results

Deadlift (3 RM)

Take as many sets as necessary to get to a 3RM

Skill

Pistol (one legged squat)

(complete 25 Pistols Right/25 Pistols Left--not for time)

(compare to 1.17.15) or (compare to 4.15.15) or (compare to 6.22.15) or (compare to 7.12.15)

Quote:
Anyone can hold the helm when the sea is calm.
—Publilius Syrus

W.O.D. 10.28.15

Click HERE to register or tell a friend about our new program "Holiday Head Start"

"Duplication"
For time with a partner complete the following: 

6 Squat Cleans (105/155)

12 Burpees

24 Kettlebell Swings (35/55#)

One partner works while the other rests. I do 6 cleans, then you do 6 cleans, then I do 12 Burpees, then you do 12 and back and forth for 5 rounds each. 

Quote:

Motivation comes from looking at the things you want and realizing what it takes to get it.

-Unknown

W.O.D. 10.27.15

Join us for our Halloween Party on Saturday 10/31 at 11:00AM
Wolverine WOD from 9:00-11:00AM...

Besides fitness, we will have GAMES, PRIZES, COSTUMES and PHOTOS with Tatiana and MORE...

Push Press

2-2-2-2-2

Cash out:

10-8-6-4-2

GHD Sit-ups

Double Unders x5


Community Notes:

Join Tori tonight 10/27 for Yoga in the Annex upstairs at 4:30PM.

Quote:

You manage things; you lead people.

—Rear Admiral Grace Murray Hopper

W.O.D. 10.26.15

"Jackie Plus"
In a 10 Minute window:

"Jackie" 

1000 Meter Row

50 Thrusters (45#)

30 Pull-ups 

then in the remaining time do max rep burpee box jumps 20/24"

Score will be total time for Jackie and number of burpee box jumps completed inside the 10 minute window.

Community Notes:

Join Tori tomorrow 10/27 at 4:30PM in the Annex "upstairs" for Yoga!

Quote:

Where there is no vision, the people perish.

—Proverbs 29:18

W.O.D. 10.25.15

ROMAN!!!

AMRAP in 10 Minutes:

10 Deadlifts (185/275#)

50 Double Unders

Community Notes:

All classes TODAY will be held in the Annex. meet and Park there (110C Dekalb).

Quote:

To Hell with luck, I'll bring the luck with me.

-Hemingway

W.O.D. 10.24.15

5 Rounds for time of:

15 Power Cleans (65/95#)

10 Push Jerks (65/95#)

Community Notes:

All classes TODAY will be held in the Annex, meet and park there (110C DeKalb). There will be NO Cubs class at 10AM today. 

Quote: 

“When all is said and done, more is said than done.” 

 ― Lou Holtz

W.O.D. 10.23.15

Strength:
Back Squat

10-10-10-10

Cash out:

2K Row

Community Notes:

All weekend classes (10/24 and 10/25) will be held in the Annex, meet and park there (110C DeKalb).

Quote:

“The only thing standing between you and your goal is the bullshit story you keep telling yourself as to why you can't achieve it.” 

 ― Jordan Belfort

W.O.D. 10.22.15

AMRAP in 15 Minutes:
50 Double Unders
20 Box Jumps (20/24")
15 Pull-ups
10 Handstand Push-ups

Community Notes:

All weekend classes (10/24 and 10/25) will be held in the Annex, meet and park there (110C DeKalb).

Quote:

“The way to get started is to quit talking and begin doing. ” 

 ― Walt Disney Company

Photos:

W.O.D. 10.21.15

TEST DAY- Record your results

Isabel

for time:

30 Snatches 95/135#

Skill:
Bar Muscle up

(compare to 1.12.15) and (compare to 4.12.15) and (compare to 7.14.15)

Community Notes:
All weekend classes will be held in the Annex, meet and park there (110C DeKalb).

Quote:

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.”

 ― Paulo Coelho, Brida

W.O.D. 10.20.15

For time:

50 Air Squats

5 Rope Climbs (15 ft)

40 Air Squats

4 Rope Climbs (15 ft)

30 Air Squats

3 Rope Climbs (15 ft)

20 Air Squats

2 Rope Climbs (15 ft)

10 Air Squats

1 Rope Climb (15 ft)

Quote: 

“It's not the load that breaks you down, it's the way you carry it.” 

 ― Lou Holtz

W.O.D. 10.19.15

Congratulations to Cate and Aimee who took 1st place in the SuperFit Philly Competition and Congratulations to Pam and Dana who finished 5th overall in their division.
and...
A HUGE thank you to all the volunteers who helped to make the event successful!

Split Jerk 

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

Cash out:

15-12-9

Ring Dips

Burpees

Quote: 

"With confidence, you can reach truly amazing heights; without confidence, even the simplest accomplishments are beyond your grasp."

-Jim Loehr

Photos:

W.O.D. 10.18.15

For time:

Row 1000 Meters

50 MedBall Cleans (14/20#)

30 Hanstand Push-ups

rest 5 Minutes

30 Hanstand Push-ups

50 MedBall Cleans (14/20#)

Row 1000 Meters

Quote:

"Don't let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

-Earl Nightingale

W.O.D. 10.17.15

There are NO CLASSES TODAY 10.17 at CrossFit King of Prussia; we will resume regular schedule tomorrow 10.18.

but join us 7:00PM tonight us at the Taphouse 23 to wish Coach Marisa farewell as she heads to Chiropractic School in Iowa!

Quote:

"Then give to the world the best you have, and the best will come back to you."

-Madeline Bridges

W.O.D. 10.16.15

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.  


"Badger" -- Test Day- Record Results

 Complete three rounds for time of: 

65/95 pound Squat clean, 30 reps 

30 Pull-ups 

Run 800 meters

(compare to 1.31.15) and (compare to 4.27.15) and (compare to 7.25.15)

5:30PM and 6:30PM CrossFit Class and 5:30PM Strength will be held in the ANNEX!

Community Notes:

Saturday 10/17 there will be NO classes, we are hosting SuperFit! Good luck to Dana, Pam, Aimee and Cate who are all competing!

Saturday 10/17 at 7:00PM join us at the Taphouse 23 to wish Coach Marisa farewell as she heads to Chiropractic School in Iowa!

Quote:

"Strengthening skill sets is one thing that a person trying to accomplish any goal should practice."

-Sarfraz Sohail

Photos: