W.O.D. 9.31.16

TEST DAY RECORD RESULTS

"Nate" 

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

 2 Muscle-ups 

 4 Handstand Push-ups 

 8 Kettlebell Swings (53/70#)

(compare to 3.16.16)

or (compare to 6.26.16)

Community Notes:
Join Tori today at 11:00AM for a special workshop in the Annex Upstairs Yoga room.
 
Quote:

"When the world says, “Give up,” Hope whispers, “Try it one more time.”

~ Author Unknown

W.O.D. 9.30.16

What is Beat the Streets? 

Since 2010, Steve’s Club National Program has been helping kids BEAT THE STREETS by providing fitness, nutrition and mentorship to at-risk and underserved youth. By partnering with CrossFit affiliates nationwide, SCNP creates a safe haven for kids and teens who need a positive influence and a supportive environment. Each September, gyms across the country ban together for a fundraising effort known as: BEAT THE STREETS. 

CrossFit King of Prussia has had Steve's Club program since 2011!!!  All donations will better the kids in our program. 

Partner WOD, AMRAP in 15min:

One person holding a plate overhead (45/25/10#)

while the other person completes:

12 Front Squats (135/95/65#)

12 Burpees

Switch partners and continue.

Athletes cannot start the movement until the plate is overhead. If plate drops, movement stops. Score is total # of reps.

* Two athletes per team, any combination of male and female, adult and youth.

 * Each athlete must do an equal number of reps.

 Quote:

“In the confrontation between the stream and the rock, the stream always wins- not through strength but by perseverance.”

~ H. Jackson Brown

Photos:

CrossFit Endurance

W.O.D. 9.29.16

5 Rounds for time of:

7 Deadlifts 205/305

14 Toes to Bar

21 Wallballs 14/20# to 9/10ft

Quote:

“The road to success is dotted with many tempting parking places.” 

 ~ Author Unknown

W.O.D. 9.28.16

AMRAP in 20 Minutes:

100 Double Unders

100 ft Walking Lunge

Scaling options:

Modify the total number of Double Unders if you have an intermediary capacity to perform them. If you are still attempting to get Double Unders take 1:00 each round to work on Double Under attempts. 

Community Notes: 

Join us for the "Beat the Streets" WOD in all classes Friday and our special edition at 5:30PM on Friday night. Suggested donation $25. 

 Don't forget about our special Yoga series with Tori which continues on Saturday morning at 11:00AM with Tori in the Annex Upstairs Yoga room. 

 Quote:

“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan “press on” has solved and always will solve the problems of the human race” ~ Calvin Coolidge

W.O.D. 9.27.16

"50/20"

Back Squat

50 Reps in 20 Minutes

Warm up your BACK SQUAT to a heavy weight (somewhere between 75-90% of your 1 RM). Then on a running clock complete 50 reps in sets of your choice for 20 minutes. The weight should be challenging and require you to rest between sets. 

Your score is the weight used for all 50 reps. 

Cash out: 

AMRAP in 5 Minutes:

Max Kettlebell Snatches (35/53#)

Community Notes:
Join us for the "Beat the Streets" WOD in all classes Friday and our special edition at 5:30PM on Friday night. Suggested donation $25.

Don't forget about our special Yoga series with Tori which continues on Saturday morning at 11:00AM with Tori in the Annex Upstairs Yoga room.

 Quote:

“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do” 

 ― Pelé

W.O.D. 9.26.16

3 Rounds for time:

500 M Row

10 Sumo-deadlift High Pulls (75/115#)

15 Ring Dips

20 GHD Sit-ups

Quote: 

“Wise man can make people hear more lessons than words spoken.” 

 ― Toba Beta

W.O.D. 9.25.16

Teams of two:

2 Rounds for time:

50 Handstand Push-ups (one athlete holds upside down)

100 Shoulder to Overhead (55/75#) (one athlete holds front rack)

800 Meter Run (athletes run together, entire 800 for both)

Community Notes:

All classes today will be held in the Annex, 110C DeKalb. Please meet and park there.

Quote:

“The body is wise, the confusion is from the mind”

 ― Aniekee Tochukwu Ezekiel

W.O.D. 9.24.16

Snatch Complex:

Hang Power Snatch

Hang Squat Snatch

Snatch (full squat from the ground)

Complete 7 sets with increasing load

Community Notes:

All classes today will be held in the Annex, 110C DeKalb. Please meet and park there. There will be NO Preschool 10:00AM CFKids class today, The preschool class will resume on 10/1. 

Quote:

Seeing much, suffering much, and studying much, are the three pillars of learning.

-Benjamin Disraeli

W.O.D. 9.23.16

TEST DAY-RECORD RESULTS 

 "Nicole" 

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

Run 400 meters Max rep Pull-ups

 (compare to 3.29.16)
or (compare to 6.13.16)

Community Notes:
All weekend classes will be held in the Annex, 110C DeKalb.

Quote: 

“Life is like a game of chess. 

To win you have to make a move. 

Knowing which move to make comes with IN-SIGHT and knowledge, and by learning the lessons that are acculated along the way. 

 We become each and every piece within the game called life!” 

 ― Allan Rufus, The Master's Sacred Knowledge