W.O.D. 1.1.22

HAPPY NEW YEAR!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED.

We will resume our normal schedule on Monday 1/3!

AT HOME WOD:

Complete 100 Burpees for time

Quote: 

“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” 

—Gail Sheehy

W.O.D. 12.31.21

"Linda" 

 10-9-8-7-6-5-4-3-2-1 reps of the triplet: 

 Deadlift: 1 1/2 body weight 

Bench press: body weight 

Clean: 3/4 body weight 

 Set up three bars and storm through for time.

Take some time after your workout to set goals for 2022.

Take a look at the leaderboard and try break some records too!

 

Community Notes:

TODAY, Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED.

We will resume our normal schedule on Monday 1/3!

Quote: 

“The great solution to all human problems is individual inner transformation.” 

—Vernon Howard

W.O.D. 12.30.21

4 Rounds for time of:

50 Air Squats

7 Bar Muscle Ups

10 Hang Power Cleans (105/155#)

Cash out:

Strict or Weighted Pull-up 

5-5-5-5-5

Quote: 

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” 

—Abraham Maslow

W.O.D. 12.29.21

AMRAP in 20 Minutes:

6 Deadlifts (205/305#)

12 Toes to Bar

24 Double Unders

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

Quote: 

“Every success story is a tale of constant adaption, revision and change.” 

—Richard Branson

W.O.D. 12.28.21

 TEST DAY - RECORD RESULTS

1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

  CLICK HERE to compare to 6.16.21 

CLICK HERE to compare to 9.10.21

 Cash out:

4 Rounds for time of:

10 OHS (use 60% of your 1 RM Snatch + OHS)

10 Bar facing Burpees over the Bar

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

Quote:

"If a man has done his best, what else is there?

-General George S. Patton

The Ladies Lions Lifting Club

Introducing 'The Ladies Lions Lifting Club', a four week strength program for women ages 18 and up.

This program will provide the opportunity for female athletes to focus on improving movement patterns and building overall strength in the power lifts (back squat, push press and deadlift). 

All eight sessions will be led by coach Taylor Williams a USA weightlifting level 2, CrossFit level 2 and NASM certified trainer specializing in strength training. The program will run for four weeks meeting on Tuesday/Thursday, each session will be 90 minutes in length. Sessions will include a coach led group warmup/ mobility work, followed by the lift of the day and finishing with daily accessory workout to aid the three main lifts. The program will start Tuesday January18th at 6 pm! Athletes are highly encouraged to sign up for the entirety of the program there for maximizing the gains! Drop in are welcome. 

Classes begin 1/18, Tuesday/Thursday 6:00 PM, 4 weeks is $160 or $30 drop in. 

Spaces are limited to 12 athletes, sign up today! 

ALL levels and experience are welcome; beginner, intermediate and advanced will all reap the benefits of this program. 

CLICK HERE to sign up today!

W.O.D. 12.27.21

Partner WOD

"You go I go style...synchro is completed together"

For time:

100 Synchro Ab-Mat Sit-ups

60 Dumbbell Front Squats (35/50#)

10 Rope Climbs (15ft)

60 Dumbbell Hang Clean and Jerks (35/50#)

10 Rope Climbs (15ft)

60 Dumbbell Thrusters (35/50#)

100 Synchro Ab-Mat Sit-ups

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

 Quote:

Truth is like heat or light, it's vibrations are endless, and are endlessly felt.

-Margaret Deland

CrossFit Kids

 

W.O.D. 12.26.21

CrossFit King of Prussia is CLOSED today.

Give this at home workout a try...

AT HOME WOD:

2 Rounds for time of:

60 Air Squats

50 Lunges

40 Sit-ups

30 Push-ups

20 Burpees

10 V-ups

 Quote:

The best rule of friendship is to keep your hear a little softer than your head. 

-Annon.

W.O.D. 12.25.21

Merry Christmas from our Family to yours!

CrossFit King of Prussia will be CLOSED today 12/25 and tomorrow 12/26, we will resume our normal schedule on Monday 12/27.

AT HOME CHRISTMAS WOD:

5 Rounds for time of:

20 Burpees

25 Air Squats

Quote: 

"Santa Claus is anyone who loves another and seeks to make them happy; who gives himself by thought or word or deed in every gift that he bestows." 

-Edwin Osgood Grover

W.O.D. 12.24.21

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

OR

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if you want!

Advent Day 24:

Largest set of two-fer wallballs in one set 

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 8:00 AM and 11:00AM

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 

"Christmas is most truly Christmas when we celebrate it by giving the light of love to those who need it most."

-Ruth Carter Stapleton