W.O.D. 9.1.17

For time:

10-1 reps

Deadlifts (135/205#)

(Between each set of Deadlifts complete 35 Double Unders)

Community Notes:
Our last CrossFit class will be at 5:30 PM today.
Open Strength will run from 4:30-6:00PM today.

Labor Day Weekend Classes:
Saturday and Sunday - 10 AM CrossFit, 10:00AM Open Strength
Labor Day- Monday - September 4th - 10 AM FREE Friends and Family CrossFit Workout, 10:00AM Open Strength.

Quote:

“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.”

 - Hugh Jackman

W.O.D. 8.31.17

Push Press
3-3-3-3-3

Cash out:
15 Calories Ski-Erg
30 Calories Air-Bike
45 Calories Row
(time cap 10 minutes)

Quote:

“If something stands between you and your success, move it. Never be denied.”

 - Dwayne “The Rock” Johnson

W.O.D. 8.30.17

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

TEST DAY-RECORD RESULTS

"Holbrook" 

 Ten rounds, each for time of: 

75/115 pound Thruster, 5 reps 

10 Pull-ups 

100 meter Sprint 

Rest 1 minute

(CLICK HERE to compare to 2.27.17)
(CLICK HERE to compare to 5.23.17)

Quote:
“There’s no secret formula. I lift heavy, work hard, and aim to be the best.”
 - Ronnie Coleman

W.O.D. 8.29.17

5-15ft, Rope Climbs 

5 Clean and Jerks 115/145#

4-15ft, Rope Climbs 

4 Clean and Jerks 125/165#

3-15ft, Rope Climbs

3 Clean and Jerks 136/185#

2-15ft, Rope Climbs 

2 Clean and Jerks 145/205#

1-15ft, Rope Climbs 

1 Clean and Jerk 155/225#

(Athletes will change their own weight as the work out progresses, weight should increase as the reps decrease depending on level and ability)

Quote:

"In training, you listen to your body. In competition, you tell your body to shut up.”

 - Rich Froning Jr

Photos:

W.O.D. 8.28.17

3 Rounds for time of: 

25 Power Snatch (55/75#) 

25 Front Squat (55/75#)

Quote:

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.”

 - Arnold Schwarzenegger

W.O.D. 8.27.17

40-30-20-10 reps for time of: 

24/30-inch box jumps 

GHD sit-ups 

Quote:

"People of character do the right thing even if no one else is, not because they think they will change the world, but because they refuse to be changed by the world."

-Michael Josephson

W.O.D. 8.26.17

There will be NO classes today. 

CrossFit King of Prussia will be hosting the BRAWL IN THE BURBS IV. 

We will resume our normal schedule tomorrow. 

W.O.D. 8.25.17

Clean and Jerk
1-1-1-1-1-1-1

Gymnastics skill cash out:
7:00 Minutes of mandatory work on...
Ring MU
or
Pistols
or
Bar MU
or
Handstand Walk

Community notes:

There will be NO classes tomorrow, Saturday 8/26.

CrossFit King of Prussia will be hosting the BRAWL IN THE BURBS IV. 

We will resume our normal schedule on Sunday 8/27.

Please come out to support the competitors. 

Quote:

Nothing will ever be attempted, if all possible objections must first be overcome."

-Samuel Johnson

W.O.D. 8.24.17

4 rounds for time of: 

25 Push Press (65/95#)

50 Calorie Row

100 Double Unders

(time cap 35:00)

Community notes:

There will be NO classes on Saturday 8/26.

CrossFit King of Prussia will be hosting the BRAWL IN THE BURBS IV. 

We will resume our normal schedule on Sunday 8/27.

Please come out to support the competitors. 

Quote:

"You cannot hope to build a better world without improving individuals."

-Marie Curie

W.O.D. 8.23.17

Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 7 Minutes:

20 Medball Cleans 14/20#

20 AB Mat Sit-ups

Quote:

"Pain is not evil, unless it conquers us."

-Charles Kingsley

W.O.D. 8.22.17

For time: 

21 Pull-ups 

21 Handstand Push-ups 

18 Pull-ups 

18 Handstand Push-ups 

15 Pull-ups 

15 Handstand Push-ups 

12 Pull-ups 

12 Handstand Push-ups 

9 Pull-ups 

9 Handstand Push-ups 

6 Pull-ups 

6 Handstand Push-ups 

3 Pull-ups 

3 Handstand Push-ups 

(20:00 minute time cap)

Coaches Notes:

Handstand push-ups standard is "head to floor" and pull-ups are "strict" or non-kipping for both movements. 

 Quote:

"You have to learn the rules of the game. and then you have to play better than anyone else."

-Albert Einstein

W.O.D. 8.21.17

AMRAP in 15:00 minutes:

10 Deadlifts 135/205#

20 Wallballs 14/20 to 9/10 ft

10 Deadlifts 135/205#

20 Burpees over the Bar

Quote:

"If everything seems under control, you're just not going fast enough."

-Mario Andretti