CrossFit Endurance

W.O.D. 7.17.15

3 Rounds for time of:

400 Meter Run

500 Meter Row

100 Double Unders

Community Notes:
Tomorrow, Saturday, 7.18 is our Annual "in house" Competition, the King and Queen of Prussia.  If you are competing we can't wait to watch you throw down.  If you want to come out to spectate or judge or socialize--everyone is welcome.  We will provide food and drinks for after the event, but feel free to bring something to share.

Quote:

“Be impressed by intensity, not volume”

- Greg Glassman

W.O.D. 7.16.15

 "don't cry flounder...it's the last round!"

30 Minute AMRAP:
Every minute on the minute complete the following:

3 Deadlifts (105/155#)

3 Power Cleans (105/155#)

3 Shoulder to Overhead (105/155#)
(you will rest the remainder of the minute)

Quote:

"To have a friend and be a friend Is what makes life worthwhile."

-Unknown

W.O.D. 7.15.15

7 Rounds for time of:

3 Ring Dips

6 Chest to Bar Pull-ups

9 Kettlebell Swings (53/70#)

*EMOM complete 3 Burpee Bar Touches 

Quote:

"The love of family and the admiration of friends is much more important than wealth and privilege."

-Charles Kuralt

W.O.D. 7.14.15

TEST DAY- Record your results

Isabel

for time:

30 Snatches 95/135#

(compare to 1.12.15) and (compare to 4.12.15)

Community Notes:
Click here to read more about our new Clinics; 'Refresh your Run' by Coach Tim Pappas.  We are offering 3 specialty clinics in addition to our weekly Endurance Classes. These are FREE for members and $25 for non-members.

Quote:

“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription”

-Greg Glassman

W.O.D. 7.13.15

for time:

400 Meter Run 

45 Back Squats (95/135#)

400 Meter Run 

30 Front Squats (95/135#)

400 Meter Run

15 Overhead Squats (95/135#)

Community Notes:
This Saturday, 7.18 is our Annual "in house" Competition, the King and Queen of Prussia.  If you are competing we can't wait to watch you throw down. If you want to enter last minute, no problem, just email crossfitkop@gmail.com or post to comments. If you want to come out to spectate or judge or socialize--everyone is welcome.  We will provide food and drinks for after the event, but feel free to bring something to share.

Quote:

"The best and safest thing is to keep a balance in your life, acknowledge the great powers around us and in us. If you can do that, and live that way, you are really a wise person. "

-Euripides

King and Queen of Prussia Pool

1. Cost: $5/entry. Enter as often as you’d like.
2. Deadline: Thursday, July 16th at midnight
3. Rules: You will be randomly assigned 1 Male and 1 Female participant. The better they do, the better your chances of winning.
4. Prizes: 20% of the $ collected goes to Steve's Club. The rest will go to the winners.
5. Full rules included on the Google Sheet.
6. If you’re interested, add your name to the "2015 Entries" tab of the Google Sheet or contact Cline (absentcommish AT hotmail DOT com).

King and Queen of Prussia 2015

 

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 (Dan Faby) and Queen (Jess Calciano) will be defending their titles so the heat 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 7/18 at 8:15AM, announcements at 8:45AM and WOD kick off at 9:00AM…

WOD 1:  7 Minutes in Heaven

This will not resemble the 7 Minutes in Heaven you remember from your youth but it’s the best that we could do.

7 minutes of burpees jumping to a target 6 inches above your reach, score will be total reps accumulated.

WOD 2:  Ringing of the Bells

Clearly no one in “It’s a Wonderful Life” did CrossFit because every time this bell rings, an angel will fall from the skies in pain.  Each athlete will perform a descending ladder of American Kettlebell swings and anchored abmat sit-ups. 

50-40-30-20-10

Kettlebell Swings (55/35#)

Anchored Abmat Sit-ups

WODS 3 and 4: Pillars of the Kingdom

You will row trying to escape your faith but then the weight of the world will be on your shoulders.  After rowing 1000 meters, you will have 3 minutes to put as much weight over your head as possible and you get to pick your poison.  You will select one of the weights above…but we careful, once your decision has been made, there is no going back.  When your 3 minutes are up, you will get back on your rower and return wence you came.  This workout will count for two scores…total time and total weight put overhead

1000 meter row

3 minutes ground to overhead (185/125, 115/75, or 75/55)

1000 meter row

WOD 5:  A Crown of Thorns

Before the King and Queen are crowned, they will need to walk a perilous path through the Front Squat ladder.  Each athlete will go through 10 weights where they will clean the weight from the floor and proceed to do 2 front squats.  Athletes will have 20 seconds to perform both squats.  Athletes getting through the entire ladder will perform as many squats as possible in the final 20 seconds.  If an athlete knows that they will not perform the next weight, they can perform as many squats as they can at their final weight to determine a tie-breaker.  The weights are as follows:

75-95-115-135-155-185-205-225-245-265

55-65-75-95-105-125-140-155-165-175

King and Queen of Prussia Athlete List

Cline

Ben

Josh P

Luis

Nick C

Trent C

Faby

Shane

John King

Ryan S

Josh M

Jimmy

Alex L

Dave N

John Mc

Christine S

Mike T

Justin R

Derreck

Chris M

Diane

Lindsey

Kate K

Jackie

Stasie

Shawna

Sarah

Pam

Erika R

Laura A

Alona

Jill C

Jill A

Jess C

Regi

Jen S

Kate F

Sarah S

Alejandra

Manisha

W.O.D. 7.12.15

Test Day Record Results

Deadlift (3 RM)

Take as many sets as necessary to get to a 3RM

Skill

Pistol (one legged squat)

(complete 25 Pistols Right/25 Pistols Left--not for time)

(compare to 1.17.15) or (compare to 4.15.15) or (compare to 6.22.15)

Quote:

“Relentless, repetitive self talk is what changes our self-image.”

-Denis Waitley

W.O.D. 7.11.15

20 Minute AMRAP:

Minute 1 - Air Dyne (16/12 Calories)

Minute 2 - 10 Burpees

Minute 3 - 10 OHS (135/95#)

Minute 4 - Row (20/10 Calories)

Quote:

"Pursue your dreams as if success is inevitable. Prepare for the pursuit of your dreams as if failure is guaranteed."

-Tsepiso Makhubedu