All for Time:
40 Toes to Bar
1600 Meter Run
40 Pull-ups
rest 2:00
All for Time:
40 Toes to Bar
1600 Meter Run
40 Pull-ups
rest 2:00
Mark your calendars for December 14th, starting at 9 AM, as we come together for an unforgettable holiday celebration at CrossFit King of Prussia!
✨ King & Queen of Prussia Challenge ✨
Ladies and gentlemen, it’s time to throw your name in the hat (literally!) for a chance to be crowned the King, Queen, Prince, and Princess of Prussia! Here’s how it works:
• We’ll randomly pick male and female teams of two from the names entered.
• Teams will face off in a workout and strength component.
• The top male and female competitors will be crowned King and Queen, while the runners-up will earn the titles of Prince and Princess!
🏋️♂️ All levels and abilities are welcome! The fun lies in the luck of the draw, and everyone’s encouraged to join, no matter your experience.
🎉 Holiday Brunch & White Elephant Gift Exchange 🎉
After the competition, we’ll gather for a holiday brunch, featuring signature mimosas and good vibes. It will be potluck style, so feel free to bring a dish to share—brunch will be provided as well! Don’t forget to bring a gift for our White Elephant gift exchange!
We hope you can make it to this festive day filled with fitness, food, and fun. Let’s come together and celebrate the season in true CrossFit King of Prussia style!
See you there! 🏆🎁💪
TEST DAY - RECORD RESULTS:
AMRAP 5:
500 Meter Row
Max Power Cleans in Remainder of Time
(105/155#)
Rest 3:00
CARDIO SUNDAY
All For Time:
2 Rounds:
2K Bike
1K Row
800 Meter Run
2 Rounds:
1K Bike
1K Row
400 Meter Run
FREE FRIENDS AND FAMILY SATURDAY
With a Partner, 1 Working at a Time, Complete:
For Time:
20 Wall Walks
40 Calorie Row
40 Deadlifts (155/225#)
40 Calorie Row
80 Pull-ups
40 Calorie Row
For Load:
In 20 Minutes, Find a Heavy Complex:
3 Position Hang Power Snatch
1 High Hang + 1 Mid Thigh + 1 Below the knee
Cash Out:
500 Meter Ski
Quote:
-Mae Jemison
Quote:
For Time:
20-16-12-8-4
Deficit Handstand Push-ups (1x25/45# Bumper Plates)
10-8-6-4-2
Squat Cleans (135/205#)
5 - 3:00 Rounds
50 Double Unders
16/20 Calorie Air Bike
Max Burpee Box Jump Overs (20/24")
Rest 1:00 between rounds
TEST DAY - RECORD RESULTS
5RM Push Press
To Compare to 7.16.24 CLICK HERE
To Compare to 3.6.24 CLICK HERE
Cash Out:
AMRAP in 10 minutes:
3 Bar Muscle Ups
20 Dumbbell Push Press (35/50#)
CARDIO SUNDAY
Rest 2:00
Rest 2:00
PARTNER SATURDAY!
BRING A FRIEND OR FAMILY MEMBER FOR FREE
For Time With a Partner, 1 Partner Working at a Time:
50-40-30-20-10
Kettlebell Sumo Deadlift High Pull
Kettlebell Goblet Squats
Burpees
(53/70#)
*Every 2:00 Stop and perform 8 Synchro Pushups*