W.O.D. 4.1.16

 New CrossFit Kids Shirts are in!!!

 Check out out new trap bar!

9-7-5

Front Squat (155/225#)

Bar Muscle Up 

Community Notes:

All weekend classes will be held in the Annex 110C DeKalb. 

Quote:

When you try, 

You risk failure.

When you don't, 

you ensure it.

-Unknown

W.O.D. 3.31.16

Rowing Grace

1K Row

30 Clean and Jerks (95/135#)

1K Row

Quote:

"Trust the timing of your life. Stay patient, stay calm, stay determined, stay focused, and most of all trust your journey."

-Unknown

W.O.D. 3.30.16

Strength:

Deadlift 

2-2-2-2-2

For time:

21-15-9

Deadlifts  (155/225#)

Box Jumps (20/24")

Quote:

Genetics don't get you up at 4AM to get stuff done.

-Unknown

The FINAL RESULTS

The final week of the Open followed a familiar pattern: Tequila Sunrise with the win, Green in second, and Black in third. That is the order for the overall standings as well.

Congratulations to TEAM TEQUILA SUNRISE for a Victory in the Open 2016!

 Click here to view the final spreadsheet.

W.O.D. 3.29.16

TEST DAY-RECORD RESULTS

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Score is total number of Pull-ups for the entire 20 minutes.

Quote:

You have to dream before your dreams can come true. 

A. P. J. Abdul Kalam Read

W.O.D. 3.28.16

Complete as many rounds as possible in 20 minutes of:

200-meter farmers carry, (50/70-lb. dumbbells or Kettlebells)

100-feet walking lunge

50-feet handstand walk

Coaches Notes:
The modification/scale for the handstand walk will be 5 wall walks (begin in the bottom of a push-up and walk your feet up the wall until your belly and thighs touch the wall)  

Quote:

Throw your dreams into space like a kite, and you do not know what it will bring back, a new life, a new friend, a new love, a new country. 

-Anais Nin

W.O.D. 3.27.16

REST DAY!

CrossFit King of Prussia will be CLOSED today for Easter and re-open tomorrow, Monday March, 28th at 6:00AM

W.O.D. 3.26.16

Snatch

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

Cash out:

for time:
"Core Destroyer"

25 GHD Sit-ups

25 Hip Extensions

25 Toes to Bar
25 Overhead Squat (70% of your 1 RM Snatch)

Quote:

“The sweetest path of life leads through the avenues of learning, and whoever can open up the way for another, ought, so far, to be esteemed a benefactor to mankind.” 

 - David Hume

W.O.D. 3.25.16

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 45 lb.
Women use 35 lb.

Note: Burpees over an unloaded barbell are permitted for this division.

Teens
14-15 (Teen Boys 14-15, Teen Girls 14-15)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 65 lb.
Girls use 45 lb.


Scaled Teens 

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Boys use 45 lb.
Girls use 35 lb.

Community Notes:
CrossFit KOP will be CLOSED on Easter, Sunday, March, 27th

and...

Join us on Friday night for the LAST Friday night lights and a BIG party to celebrate the END!  Please bring some treats or drinks to share.

Quote:

“I have always believed, and I still believe, that whatever good or bad fortune may come our way we can always give it meaning and transform it into something of value.” 

 ― Hermann Hesse, Siddhartha

W.O.D. 3.24.16

For time:

27 Strict Handstand Push-ups

21 Thrusters (105/155#)

Community Notes:
CrossFit KOP will be CLOSED on Easter, Sunday, March, 27th

and...

Join us on Friday night for the LAST Friday night lights and a BIG party to celebrate the END!  Please bring some treats or drinks to share.

Quote: 

“You cannot open a book without learning something.” 

 - Confucius