1.08.2019

W.O.D. 1.9.19


Our latest On-Ramp program begins on January 14th at 6:30 PM. 
Please pass this along to your friends who want to try CrossFit King of Prussia. 
With this program, they will receive 6 personalized classes and one week of unlimited membership for only $75! 

CLICK HERE to sign up.

For time:
100/70 Calorie Row
80 Wallballs (14/20# to 9/10 ft)
60 Pull-upS
40 GHD Sit-ups
20 Power Cleans (105/155#)

Quote: 
“When we are no longer able to change a situation, we are challenged to change ourselves.” 
 ― Viktor E. Frankl

17 comments:

CFKOP iPad said...

9:30 AM

Jackie H. 24:08,10#,30 rr,10@85#
Mary H. 23:36,75#,30 pu,10#
Larissa T. 22:50,30 pu,20 ghd,35#
Nikki M. 19:01,100 cal row,60 vups
Mak. 20:34,40 pu
Lucas S. 22:30 Rx
Donna G. 20:15,40 pu,abmat,85#

CFKOP iPad said...

Gordy 23:32,135#

CFKOP iPad said...

12:15 EXP

Steph V. 24:36, rom band pu,abmat
Manisha S. 24:24,75#
Pete D. 22:42,135#,abmat
Kevin T. 26:40,125#,10 ghd/30 vups
Matt T. 27:53,115#
Nicole N. 26:48,band pu/rr,65#
Holly. 22:10,rr,sit-ups,65#
Cherie C. 23:25,10#,band pu,sit-ups,70#
Subhan K. 24:12,14#/9’,95#

Jenna said...

630
Gia 25:05 (85, ab)
Liz 25:53 (85, 30 pu, ab)
Trini 25:35 (50, band 40, ab)
Matt e 26:59 (ab)
Marissa 22:52 rx
Greg a 26:40 (125)
Caitlyn b 23:20 (85)
Steph c 24:26 (75)
Mike l 25:20 (85cal, 40 pu, 60#)

730
Mae 21:09 (6#wb, 35 rus kB, 63)
Dan m 24:16 (40 pu, 115)
Missy 22:00 (10# wb, band 40, 65)

Tim P said...

515am
King 24:56 @135#
Mike S 28:29 (80/60wb 10#, 40RR, 40abm, 115#
Laura Smith 19:51 65#, 12#, Hollow Tuck, 30 pull-ups w floss)
Ellie H 24:11, (RR)
Ben M 26:58 95#, (PC)
Todd W 25:45 (135#, RR)
Anna L. 17:14 Rx

6am
Mike P 23:38 ?
Jamie S. 20:17 (RR)
Mark S 24:58 Rx
Dana D 19:45 Rx
Jeff G 24:24 75#
Meg O 21:00-21:30 ish. Rx
Danielle G 23:10 Rx
Colleen B 22:!5 abmat
JP 21:56 Rx

7am
Anna C 25:03 (10#, 75#, band)
Christine R 24:42 (65#, banded pull-ups)
Jess M 21:17 (65# band, 2min plank sub)
Alex B 26:03 (65#, banded pu, abmat)

Evie 21:25....
70cal C2 Bike
80 goblet squats
60 absu
50 BJ
40 DL@155

Stephanie Vincent said...

Keith 17:17 AS/BJ/SABM/DB
Cory 21:58 rx
Tunfe 25:00 10#/bnd/ABM/85(10reps)
Julie R 24:25Rx
Matt D 21:14 LadiesRx w/85#clean
Chris 23:02 Rx
Neil Do 22:10 WBROM/GHDROM/135
Jenna 22:50Rx
Jill H 20:59 30pullups/85
Manny 24:57 14/40PU/ABM/95
Remer 22:52 Rx
Karen 22:01 40PU/ABM/65
Dave h 24:21Rx
Rekha 21:10 50cal/60wb8#/RR/ABM/35
Mike M 24:24 105sc
Patricia 22:25 10#WB/RR/ABM/58?


Stephanie Vincent said...

Josh M 22:52 40 StrictPU
Jen C 16:25 1 ARM SC
Adam 25:08 Sc
Kayla 16:20Rx
Alex Th 20:22 40PU/85
Kat S 19:42 Sc
Farrah 23:33 60c/60WB10#/RR/ABM/45
Austin 27:28 18/rr/115
Cass 23:21 RR/ABM/85
Shawna 24:22 ABM/RR/85
Micah 22:35Rx
Mike Mc 20:43 Sc
Steph M 21:21 85/adm
Alona 22:34 ROMButterfly
Sam F 25:36 50PU/ABM/115
Justin H 28:45 15/RR/ABM/135
Barghav 28:19 70c/60WB@10#/RR/ABM/53
Joe S 19:45Rx

John smith8 said...

Access to computers and other control systems which might provide you with information about the way the world revolves around technology should be unlimited and total. All information should be free and accessible to all. That is why we at INTEGRATEDHACKS have come come up with a team of highly motivated and dedicated hackers to help you get access to information you are being deprived of. Our services include and are not limited to hacking of social media accounts,email accounts, tracking of phones hacking of bank cards and many more.
Have you ever been hacked? Need to recover your stolen account, Want to monitor your kids,spouse or partner, Change your school results track messages from an email or mobile number and many more, INTEGRATEDHACKS is the one for you. Hundreds of our clients have their phones, social media accounts, emails, servers, may bots and PCs hacked consistently and efficiently. Our professional hackers for hire team is highly qualified and can hack anything or device you desire without giving the target any form of notification which makes us one of the best.
   Are you having doubts about your partner ? Worry no more. All your doubts would be cleared.


★ Contact Us For Your Desired Hacking services via : integratedhacks@protonmail.com and experience cyber hacking like never before.

Unknown said...

vital progenix reviews Now, there are many semen pills in the market but just a few can actually make your produce huge loads of semen.Good quality pills are clinically approved and do not have any side effects at all.
https://fitose.com/vital-progenix/

Unknown said...

Slim Quick Keto Now that's quite a list. But let's keep the main thing the main thing. 7 Keto lux helps you look and feel your best.
https://fitose.com/slim-quick-keto/

Unknown said...

There are 3 ketofirm forskolin types of fat which are polyunsaturated, monounsaturated, and saturated. Do not worry about eating more of one than the other because all 3 of these fats need to be in your diet. Some excellent sources of fat are as follows:https://fitose.com/ketofirm-forskolin/

Unknown said...

ketofirm forskolin promotes muscle and water loss and less fat loss. That's why you should be unafraid to drink water; its loss is unimportant unless you grow seriously dehydrated, and you don't really want too much water loss.
https://fitose.com/ketofirm-forskolin/

Unknown said...

overnight lean keto reviews Digestive Enzymes which could be a dream for those of us that can't take stimulants (no caffeine) and when this Trim Maxx Burner is taken with a Protein Low Carb Shake like Naturade's Diet Lean Low Carb Dieter's Shake, should make a world of difference. You might consider the Shake for dinner, several days a week.
https://fitose.com/overnight-lean-keto-pills-reviews/

Thenutritionsclinic said...

Thenutritionsclinic We can accept that the loss of this income would not be messed with. In this way, on the off chance that the open is keen on such a program, at that point the open should firmly bolster it and demand that congress administer it into being. The open can have confidence that such a framework won't be given to it. All in all, on an individual premise what may you do?
https://thenutritionsclinic.com/

Massive Male Plus said...

Massive Male Plus Why must you put all of your time bordering approximately the best and amount of your sperm while there is quantity pills like vimax to address this example? The reality is this tablet will now not handiest enable you to generate more sperm, however you may as properly get more tough rock erections and extended orgasm the use of it. You can see greater approximately it at: vimax volume review vimax extent is a examined and validated to deliver tablet which you may take to growth your sperm production, fertility,
https://thenutritionsclinic.com/massive-male-plus/

ultraskillpills said...

Ultraskillpills Must offer scientific and nonmedical care. They have to be committed and capable of make sure you and the humans that need interest will obtain the very best stage of service and domestic care this is required. Their trained and insured caregivers need to always meet your needs or even exceed expectations whilst wished.
https://ultraskillpills.com/

ketogenicpedia said...

ketogenicpedia The place wherein the hair changed into removed may seem reddened for an afternoon or two following the remedy. It may even experience like you've got a sunburn in those regions.
https://ketogenicpedia.com/