W.O.D. 6.22.19

 Congratulations to our 2019 King and Queen
Andrew and Cate

 The Coaches
 The Court
 Spirit of the King and Queen = Court Jester 
Dave and Lea

The Community 

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.  Our reigning King (Andrew) and Queen (Pam) are not defending their titles so the race is on. 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 6/22 at 8:15AM
Announcements at 8:45AM
WOD kick off at 9:00AM…

WOD 1: “Uprising”
The Court has heard of an approaching army and a defense must be staged.  To defeat evil, the strongest must be identified to lead the attack. Lords and Ladies will have 15 minutes to complete the CrossFit Total, 1RM Shoulder Press, 1RM Back Squat and 1RM Deadlift.  For CFT, Lords and Ladies only have 3 attempts per lift once they notify their judge that they are beginning. A total must be posted for a score so choose your weights wisely and be mindful of the sundial.  

WOD 2: “Sneak Attack”
The element of surprise is our best hope of victory.    The enemy would never expect an offensive attack against their overwhelming army…so that is exactly what must be done.  Lords and Ladies will row the battle ships into position before cleaning the weight to load the trebuchets. Only after the enemy is disabled, can they return home.  The sages predict that this mission must be completed in 12 minutes to be successful.
50/30 Calorie Row
Hang Power Cleans (115#/75#)
Burpee Box Jump Overs (24”/20”)
50/30 Calorie Row

WOD 3: “A Dance with the Dead”
The enemy is significantly weakened, but not defeated.  As the Lords and Ladies celebrate their victory with a slight variation of a native dance, they are not aware of the approaching danger.  In only 12 minutes, the Dead will be among them.
100 Double Unders – 9 Thusters (95#/65#) – 21 Pull-ups
75 Double Unders – 15 Thrusters (95#/65#) – 15 Pull-ups
50 Double Unders – 21 Thrusters (95#/65#) – 9 Pull-ups

Community Notes:
We will resume regular classes tomorrow, Sunday June 23rd.


"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." 
- H. L. Hunt

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