W.O.D. 1.25.15

Congratulations to our lifters who competed at the Frank Spellman Classic! Jocelyn went 6 for 6 with new PR's in both lifts and a silver medal, Jovina did the same and got a gold medal, and Sarah PRed her clean and jerk, got a gold medal and qualified for masters nationals in April. 

Strength 
Take 20 Minutes to get to your working 1RM
Clean + Double Jerk

Accessory Work 
 "Core Carousel"

 3 Rounds of:
1:00 Plank (add weight if possible)
0:30 Rest
1:00 KB Farmer Carry (choose a heavy KB or DB)
0:30 Rest
1:00 AB Mat Sit-up
0:30 Rest


 Athletes can start at any of the stations (including the "rest" stations) and rotate through the movements as necessary.

Community Note:

Please meet and park at the Annex, 110C, DeKalb for all classes today. 

Quote:

Positive thinking will let you do everything better than negative thinking will.

-Zig Ziglar

W.O.D. 1.24.15

Mobility

Spend 10 Minutes working on Shoulder Mobility. 

 Met-Con 

Saturday Chipper
 For Time: 

120 Double Unders 

90 Air Squats 

60 Push-ups 

30 Pull-ups 

15 Clean and Jerks (165/105) 

30 Pull-ups 

60 Push-ups 

90 Air Squats 

120 Double Unders 

Community Note:

Please meet and park at the Annex, 110C, DeKalb for all classes today. 

Quote:

"It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt."

-Mark Twain

W.O.D. 1.23.15

Cash out-Tabata wallball--sit up Mash up

Skill work

Ring Muscle Up

Spend 15 minutes working on technique or proper scaling.

Met-con

30 Muscle Ups for time

Athlete Note:

Don't let this workout scare you away.  It's important to work on higher level skills; you will never get proficient if you do not spend some of your efforts focused on the more complex gymnastic movements. 

Community Note:

All weekend classes will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar. 

Quote:

"Imperfection is beauty, madness is genius and it's better to be absolutely ridiculous than absolutely boring."

-Marilyn Monroe

W.O.D. 1.22.15

Strength 

Overhead Squat

3-3-3-3-3-3-3 

Met-Con

5-4-3-2-1

Wall Ascent

Ground to Shoulder Atlas Stone 

(choose appropriate weight based on level and ability)

Community Note:

All weekend classes will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar. 

Quote:

It is better to know some of the questions than all of the answers.

-James Thurber

W.O.D. 1.21.15

Skill Work

Handstand pushups 

Spend 15 minutes working on technique or proper scaling

Test Day- Record Results

Diane

21-15-9

Deadlifts (155/225)

Handstand Push-ups

Community Note:
All weekend classes will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar. 

Quote:

Positive anything is better than negative nothing.

-Elbert Hubbard

THANK YOU!

Thank you to our generous members, with your help we raised $421 towards our Non-profit group Steve's Club King of Prussia, in this group we train at risk youth from the local area. The money will make from donations goes to training the kids, registration costs for local competitions and gear and or auxiliary items for the youth members. 

W.O.D. 1.20.15

Strength

Hang Power Clean

2-2-2-2-2-2-2

Met-con

3 Rounds for time:

Max effort 500 meter Row

Rest 2:00 minutes

Record total time including your rest and the 500 M rowing splits.  

Try to come as close as possible (within seconds) of each split. 

Quote:

Walking with a friend in the dark is better than walking alone in the light.

-Helen Keller

W.O.D. 1.19.15

Join us for our annual Beat the Streets Fundraiser and workout today! 

The WOD at 9:30AM will be FREE for Friends and Family and Kids!  All donations go to our Steve's Club Program which benefits at risk youth, donations are not required but appreciated throughout the day. 

 The WOD will be run at all classes on the 19th: 

 Complete as many rounds and reps as possible (AMRAP) in 12 minutes of: 

 20 Thrusters (115# for men / 75# for women) 

 30 Pull-ups 

 40 Burpees 

Two athletes per team, any combination of male and female, adult and youth. Find your partner today and join us!! The work for the WOD can be split anyway. 

Quote:

You have to learn the rules of the game. And then you have to play better than anyone else.

-Albert Einstein

Photos:

 Ly does the happiest burpees ever...and look at the air she gets!

Kate creating the new patented clap in from burpeee 

W.O.D. 1.18.15

Buy in:

50 Wallballs for time (14/20# to 9/10 ft)

then...

For time

400 Meter Run

50 Pull-ups

400 Meter Run

50 Push-ups

400 Meter Run

50 Sit ups

Community Notes:
Don't forget about our MLK day friends and family workout at 9:30 AM tomorrow and fundraiser for Steve's Club King of Prussia. Click here for more information. 

Quote:

"I always wanted to be somebody, but now I realize I should have been more specific."

-Lily Tomlin

2015 Nutrition Challenge Results

AMRAP in 10 Minutes of: 

9 Burpees 

15 Medball cleans (14/20#) 

21 Push Press (95/65) 

Immediately following the AMRAP, take 15 minutes to get to your 1RM Front Squat.

Results:

Holly 116 reps 33/14# 103# 

Kevin 83 reps 65/14#/145 PR! 

Kim G. 96 reps 55/14/ 105 (post baby PR!) 

Jill C 93 reps Rx/125# PR 

Jackie 121 reps RX/185 PR 

Pam 132 Rx/150 PR 

Beth R 96 reps 43/14#/115 PR

Flounder 98 Rx/205#

Joy 128 sub squat for burpee/123@

Diane 135 rx/ 235#

Jen S 152 35#/10#/65#

Sarah 102 35/14 (85#)

Alona 117 Rx (140#)

John 119 rx / 205#

Giulia 139 Rx (125#)

Laura 179 Rx 120#

Denise 124 (53/14) 135#

Kevin 127 RX (165#)

Ly 13 (45/14#) 123# PR

Eric 129 45/20# (85#)

Brian 114 (65/14) 135# to 13"box

Jill C 115 Rx 170 PR

Jill A 144 Rx 175# PR

Dave 141 Rx/ 235#

Rachel 137Rx/ 195#

Michal 122/ 55#/ 125#PR!

Aimee 181 Rx/185#

Liz 113 (55/14) 85#
Manisha 115 (50/14) 85#
Marisa 184 rx /195#
Sharon 103/45#/14# 135#
Kara 120 (14/35) 113#
Barb 118 14/35 93#
Darcy 108 (14/35#) 93#
Erika 122 (55/14)/93#

Jason (141 Rx), 280 

Shane (141 Rx), 215 

Ninja Pete (156 Rx), 225

Up coming results:

Kate F

Cate K

W.O.D. 1.17.15

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)

Community Notes:

See you all at 11:00 AM for our nutrition kick off, measurements, baseline wod, nutrition lecture and rules, Pot-luck and social afterward.

The Nutrition Performance Baseline WOD will be only held at 11:00 after measurements. 
It will be the following:

AMRAP in 10 Minutes of:

9 Burpees

15 Medball cleans (14/20#)

21 Push Press (95/65)

Immediately following the AMRAP,

take 15 minutes to get to your 1RM Front Squat

Time must be recorded for total reps of the AMRAP and total weight of the FS.

We already have 13 members signed up and set for the challenge, don't miss out!

Quote:

"I'm sorry, if you were right, I'd agree with you."

-Robin Williams