W.O.D. 10.18.18

Congratulations to Julia M on the birth of Márta, she arrived on, 10/17/2018 at 3:44 am, a little earlier than originally expected. 7.7Ibs / 19inches. 💞 Mommy CrossFitted until the end of her pregnancy and both mom and baby are doing great!

AMRAP in 18 Minutes:

20 Ring Dips

30 Hip Extensions

40 Calorie Row

50 Kettlebell Swings (35/55#)

Community Notes:
CrossFit Endurance will meet tonight at 5:45 PM.

Quote:

"It is better to fail in originality than to succeed in imitation." 

- Herman Melville

W.O.D. 10.17.18

Push Jerk
5-4-3-2-1

*for max load, take the bar from the rack*

Cash out:
3 sets for total reps: 
Max Rep Push Jerk (60% of Single)
rest 60sec. between sets
*Your set ends when you can no longer hold the bar in the rack position* 

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote:

"I find that the harder I work, the more luck I seem to have." 

- Thomas Jefferson

W.O.D. 10.16.18

3 Rounds for time of:

5 Power Cleans 135/205#

5 Ring Muscle Ups

5 Squat Cleans 135/205#

5 Bar Muscle Ups

Quote: 

"The road to success and the road to failure are almost exactly the same." 

- Colin R. Davis

W.O.D. 10.15.18

TEST DAY - RECORD RESULTS

"Cindy"

AMRAP in 20 Minutes of:

5 Pull-ups

10 Push-ups

15 Air Squats

(CLICK HERE to compare to 1.4.18)
 (CLICK HERE to compare to 1.14.18)
 (CLICK HERE to compare to 2.25.18)
(CLICK HERE to compare to 4.13.18)
(CLICK HERE to compare to 7.10.18)

Quote: 

To achieve longevity you will have cycles. No one gets there in one straight shot. 

-Rob Lowe

W.O.D. 10.14.18

Back Squat
5-5-5-5-5

Then:
Take 70% of your 5 RM back squat and complete max reps in one Minute.

Quote: 

"If you're doing your best, you won't have any time to worry about failure."

- H. Jackson Brown, Jr.

W.O.D. 10.13.18

Since the community is such an integral part of who we are and what we do, we have teamed up with the broader CrossFit Community.

In addition to CrossFit King of Prussia; CrossFit Apex, CrossFit Delaware Valley and CrossFit Generation are also in their 10th year of operation as an affiliate. To celebrate, we’ve banded together for our ‘10 Years Strong Event' which will include a CrossFit WOD and party!

This event will be hosted at CrossFit King of Prussia on Saturday, October 13th (10am start), this event is for all CrossFit King of Prussia members. We’ll do a fun, scalable WOD and then have a ‘get-to-know-you’ party with the other local affiliates. After the gym, we’ve booked a space at the Conshohocken Brew Pub in Bridgeport (across from the gym) to celebrate with food and drinks.

 Oh, and we’ve invited a special guest: CrossFit HQ’s Dave Castro! Dave is the director of the CrossFit Games and will be hanging out with us too. This is fun, free event!


AMRAP in 10 minutes:
In teams of 4:
Station 1: 10 Burpees
 Station 2: 10 Overhead Plate Reverse Lunges (25lb ladies,45lb men)
 Station 3: 10 KB Swings (35/53#)
 Station 4: 10 Box Jumps (20/24") WOD will be done, tunnel style.

*Athletes all start at a different station and move to the next once all movements are complete.


Quote: 

"A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success."

- Elbert Hubbard