W.O.D. 2.1.16

TEST DAY- RECORD RESULTS

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. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

  Community Notes:

Giulia will be running the Muscle Up Clinic (Bar and Ring) tomorrow, 2/2 at 6:30PM; all members and non members are welcome, the cost is $10 per-athlete. If you have been struggling with the Muscle Up, this session is for you. 

CLICK HERE to sign up today!

Quote:

"The desire to win is born in most of us. The will to win is a matter of training. The manner of winning is a matter of honor."

 - Margaret Thatcher

W.O.D. 1.31.16

Deadlift 1-10-1-20-1-30 reps 

Record total load (add up all six barbell loads)  

Cash out:

3 Rounds

10 Pistols

10 Hip Extensions

Quote:

"Man is not cut out for defeat. Man can be destroyed but not defeated."

 - E. Hemingway

W.O.D. 1.30.16

"J.J." 

TEST DAY-RECORD RESULTS

 For time: 

125/185 pound Squat clean, 1 rep 

10 Parallette handstand push-ups 

125/185 pound Squat clean, 2 reps 

9 Parallette handstand push-ups 

125/185 pound Squat clean, 3 reps 

8 Parallette handstand push-ups 

125/185 pound Squat clean, 4 reps 

7 Parallette handstand push-ups 

125/185 pound Squat clean, 5 reps 

6 Parallette handstand push-ups 

125/185 pound Squat clean, 6 reps 

5 Parallette handstand push-ups 

125/185 pound Squat clean, 7 reps 

4 Parallette handstand push-ups 

125/185 pound Squat clean, 8 reps 

3 Parallette handstand push-ups 

125/185 pound Squat clean, 9 reps 

2 Parallette handstand push-ups 

125/185 pound Squat clean, 10 reps 

1 Parallette handstand push-up

(For handstands Women will use a 4" deficit and Men will use a 7" deficit)

U.S. Marine Lance Corporal Justin James "JJ" Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

Community Notes:
Join Giulia at 9AM TODAY for the CrossFit Efficiency series 14.2. This session will cover Overhead Squats and Chest to bar pull-ups.

Click here to sign up! 

 Quote:

Nothing will work unless you do.

- John Wooden

Photos:

 Dogs and Kids!!!

 

W.O.D. 1.29.16

WORKOUT 15.1 

 Complete as many rounds and reps as possible in 9 minutes of: 

15 toes-to-bars 

10 deadlifts (115 / 75 lb.) 

5 snatches (115 / 75 lb.) 

WORKOUT 15.1a 

 1-rep-max clean and jerk 

6-minute time cap


Click here for more details on this workout and the others from the 2015 OPEN.

Community Notes:

Join Giulia at 9AM on Saturday, January 30th for the CrossFit Efficiency series 14.2. This session will cover Overhead Squats and Chest to bar pull-ups.

Quote:

"Perseverance is failing 9 times and succeeding the 10th"

- J. Andrews

W.O.D. 1.28.16

TEST DAY-RECORD RESULTS

KAREN

150 Wallballs for time (14/20# to 9/10ft)

Community Notes:

Join Giulia at 9AM on Saturday, January 30th for the CrossFit Efficiency series 14.2. This session will cover Overhead Squats and Chest to bar pull-ups.

Quote:

"Motivation is what gets you started. Habit is what keeps you going."

- Jim Ryun

W.O.D. 1.27.16

3 Rounds for time:

5 Muscle Ups

10 Push Jerks (105/155#)

50 Double Unders

Quote:

The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.

- William James

W.O.D. 1.26.16

5 Rounds:

3 Minute AMRAP of:

Calorie Row (20/15)

10 Burpee Box Jump Over (20/24")

15 Hang Power Clean (95/135#)

10 Burpee Box Jump Over (20/24")

Rest 3 minutes between rounds

Record score as total reps

Community Notes:
Join Tori at 4:30PM today for Yoga. 

Giulia will be running the Handstand Push-up and Wallball Efficiency Clinic today 1/26 at 6:30PM; all members and non members are welcome, the cost is $10 per-athlete. If you have been struggling with the Handstand, Handstand Push-up or Handstand walk, this session is for you. 

Quote:

To begin, begin.

- Peter Nivio Zarlenga

W.O.D. 1.25.16

Strength:

Back Squat

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

Skill:

Chest to Bar Pull-up

Cash out:

15-10-5 

Chest to Bar Pull-ups

GHD Sit-ups

Community Notes:

Giulia will be running the Handstand Push-up and Wallball Efficiency Clinic tomorrow, 1/26 at 6:30PM; all members and non members are welcome, the cost is $10 per-athlete. If you have been struggling with the Handstand, Handstand Push-up or Handstand walk, this session is for you. 

CLICK HERE to sign up today!

YOGA on Tuesday at 4:30PM, meet Tori in the Annex. 

Quote:

The difference between the impossible and the possible lies in a person's determination.

- Tommy Lasorda

W.O.D. 1.24.16

CrossFit King of Prussia will be CLOSED on Sunday, January 24th and re-open on Monday!

W.O.D. 1.23.16

At home SNOWWOD:

100 Burpees for time

post time to comments

CrossFit King of Prussia will be CLOSED today, Saturday, January 23rd. Please stay up to date on the Facebook page, Instagram and Blog for updates on Sunday.

CLOSED for SNOW

Due to the impending snow storm "Jonas" CrossFit King of Prussia will be CLOSED tomorrow, Saturday, January 23rd. Please stay up to date on the Facebook page, Instagram and Blog for updates on Sunday.

W.O.D. 1.22.16

5 Rounds for time of:

250 Meter Row

30 Double Unders

10 Dumbbell Snatches (55/75#)

1 Rope Climb (20 ft)

Community Notes:
Join Giulia at 9AM on Saturday the 23rd for the CrossFit Efficiency series 15.1 and 15.1 a. This session will cover Toes to Bar Efficiency and Cycling the Barbell Snatch.

Click here to sign up! 

Quote:

Problems are only opportunities in work clothes.

- Henry J. Kaiser