The wrath of Angie...

W.O.D. 11.12.08:

for time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Article:

"Learning for everyone"-by Robert K. Landers-The Wall Street Journal

"Try not. Do or do not. There is no try"

-Yoda

Honor and remember those who served...

WOD 11.11.08:

5 Rounds of-

11 Ring Push-ups

11 Box Jumps

6 rounds of-

11 Pull-ups

11 KB Swings

Press:
ML Magazine talks about CrossFit Select

Video:
"What is CrossFit" by Andy Stumpf-Part 2(mov.) (wmv.)

"Self-trust is the essence of heroism"

-Ralph Waldo Emerson

Med Ball Cleans

W.O.D 11.10.08

4 Station Drill (team work)
30-20-10 Reps

Station 1 Jump Rope

Station 2 Med Ball Cleans

Station 3 Burpees

Station 4 DB Thrusters (35#m/20#w)

Nobody moves until all athletes are done at each station.

"Coming together is a beginning. Keeping together is progress.Working together is success."
-Henry Ford

Tabata this...

5 consecutive Tabatas. That's 8 sets of 20 seconds of work followed by 10 seconds of rest for each of the following exercises:
WallBalls (20/14)
Row
KB swing 35
Squats
Push ups

*a note from all the Wall Balls were the hardest!!

Quote of the Day "Open your eyes, look within. Are you satisfied with the life you're living?"
-Bob Marley

Thursday 11.06.08 WOD

Jon and Lisa squatting...
Laura lunging...
Hannah swinging the 35lb KB...

3 Rounds for time:
Run 200M
50 Walking Lunges (15/10)
40 Squats
30 KB Swings (35/24)
20 Burpees
10 Box Jumps

Jon-28:00

Jason-32:50

Shawn-33:05

Paul-25:14

Hannah-35:34

Lisa-28:08

Doreen-26:34

Miranda-31:08

Jen-31:30

Kevin-26:03

Laura-21:36

Nicole-38:40*two rounds

Jeff H.-27:32

RC-37:30

Danielle-32:45

Jill-27:47

Doug-28:59

Jeff-36:37

Joe-51:00

Pete-34:30...so we think...

Dan doing "Lynne"

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

BP-25/10/10/8/10=63
PU-(dead hang)14/6/6/6/7=39

Sub 2 minute Fran...

Click here to enjoy the show!

STRENGTH

Shoulder Press 1-1-1-1-1-1-1
Push Press 3-3-3-3-3-3-3
Push Jerk 3-3-3-3-3-3-3

Joe 175/175/195 *Nice work Joe!!!!
Paul 100/110/115
Doreen 65/80/95
Doug 155/185/
Lisa 65/75/80
RC 135/155
Jeff 100/120
Hannah 85/95/110
Tim M. 145/155/175
Tim P. 100/110/115
Danielle 70/85/95
Laura 55/65/65
Katie 65/75/75
Iselin 45/55/40
Jen 60/65
Jill 35/40/45

Cindy

Cindy-As many rounds as possible in 20 minutes:
5 Pull ups
10 Push ups
15 Squats

Jason 10
Paul 15
Aimee 22

anyone curious...

as to what tonight's workout is?...I know, you are all sitting at your desk checking the CrossFit websites, right!? Well if you do happen to check here's a little surprise for you. You will have your choice tonight of the following:

Fran
21-15-9
BB Thrusters (95/65)
Pull-Ups

or

21-15-9
Over Head Squats(95/65)
Knees to Elbows

so the results of tonight started with the fact that EVERYONE wanted to do 'Fran'...and I mean EVERYONE, we had a HUGE turnout tonight, so thanks to all the consistent and new CrossFitters who joined us...we were 21 strong tonight!

Jon 70-11:50
Michael 80-10:34
Jeff 95/85-12:30
Lisa 55-10:04
Miranda 55-10:00
Doreen Rxd-9:10
Nicole 55-8:21
Kim 45-8:50
Shawn 80-12:52
Bob 65-13:48
Jason Rxd-9:39 *nice new PR...that was a far cry from the 21 minutes before!
Paul 80-9:31
Jen C. 30-11:30
Hannah Rxd-9:44
Tim P 80-7:23
Jen 55-5:30
Laura 45/55-10:26
Tim M Rxd-10:45
RC 65-9:13
Danielle 55-9:35
Mar 45-6:40
Aimee Rxd-5:39

4 rounds for time

Nicole takes a little bit of time out of her WOD to pose for a pretty picture...oh and if you haven't already done so, make sure you congratulate Nicole and Chris on their recent nuptials!

4 rounds for time-

25 Burpees

25 KB Swings (53/35)

25 Pull-ups

25 Squats

Jon-37:18

Lisa-33:30

Nicole-43:00

Jeff-34:06

Michael-completed 2 rounds

Aimee-24:22

CrossFit King of Prussia is ever growing!
We welcomed 4 new CrossFitters today, Jen, Jon, Michael and Doug!
See you all on Monday!