W.O.D. 7.21.18

Congratulations to our "Court Jesters" - the spirit award
Alex and Missy!

Congratulations to the King and Queen of Prussia

Andrew Coyle and Pam Gulotta

Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen. This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. 

The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. 

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day.  At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch.  Please feel free to bring some pot-luck fare and drinks too! See you there!

Registration will begin on 7/21 at 8:00AM

Announcements at 8:30AM 

WOD kick off at 9:00AM…

WOD 1:

Uprising 

For time, Lords will take 9,000 pounds from ground to overhead, while Ladies will take 5,000 pounds. There will be a 10 minute cap.

 The weight selections are as follows:

 Lords: 

155# for 59 reps

135# for 67 reps

105# for 86 reps

75# for 120 reps 

 Ladies: 

105# for 48 reps

95# for 53 reps

65# for 77 reps

45# for 112 reps 

WOD 2:

 Warpath 

To attain the throne, the members of the court will encounter many trials and tribulations. All will fail but those that are most worthy will get back up the fastest. 

 The next test for future royalty is as follows: 

 50 Deadlifts 

21-15-9 

Pull-ups 

 Double Jump Bar Facing Burpees 

50 Deadlifts 

 For this challenge, there will be a 12-minute time cap. Each rep not completed, will add another second to the final time. Lords will lift a 135# and Ladies will lift a 95# 

Master's Warpath

25 Deadlifts  (65/95#)

21-15-9

Jumping Pull-ups

Burpees

25 Deadlifts (65/95#)

 WOD 3: 

Brazen Bull 

 3 Rounds for time of: 

400 Meter Run 

20 Alternating (10R/10L) Weighted Dumbbell Step-ups (45/25#) 

20 Dumbbell Thrusters (45/25#)
(there will be an 18 minute cap)

Results:
CLICK HERE to see the results from the competition.

Quote:

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

 - Jim Rohn