W.O.D. 8.10.20

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY- RECORD RESULTS

Clean + Front Squat + Jerk

1-1-1-1-1-1

Cash out:

200 Meter Run

15 Power Cleans

200 Meter Run

15 Front Squats

200 Meter Run

15 Push Jerks

(for the barbell movements use 60% of the weight from the above complex)

Quote:

"Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new." 

-Brian Tracy

W.O.D. 8.9.20

                       

              

AT HOME WOD:

All for time:

Run 400 Meters

then...

30-20-10

Sit-up

Russian Twist

Pistol

V-up

then...

Run 400 Meters

Quote: 

“Few things in the world are more powerful than a positive push. A smile. A world of optimism and hope. A ‘you can do it’ when things are tough.” 

– Richard M. DeVos

W.O.D. 8.8.20

OUTDOOR WOD

(AT THE LYONS DEN!!!!!!)
***TODAYS 9 AM AND 11 AM WORKOUT WILL BE AT THE LYONS DEN***
ADDRESS 555 W BEIDLER ROAD KING OF PRUSSIA!

TABATA THIS:
Box Jump (20/24")
Burpee
Double Under
Air Squat

(All intervals will be completed Tabata style, 20 seconds of work, 10 seconds of rest for 8 consecutive intervals...there will be a minute rest in between exercises!

Quote:

 “A positive mind finds opportunity in everything. A negative mind finds fault in everything.”

 – Unknown

W.O.D. 8.7.20

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

"Nicole" 

Complete as many rounds in 20 minutes as you can of: 

Run 400 meters 

Max rep Pull-ups 

Score is the number of pull-ups completed for each round.

Quote: 

“You have to be positive, and I’m not just talking about athletics, this also applies to life.”

 – Sheryl Swoopes

W.O.D. 8.6.20

Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

AMRAP in 5 Minutes:
3 Bar Muscle Up
6 Power Snatch (95/135#)

Rest 3:00

AMRAP in 5 Minutes:
20 Dumbbell Snatch (35/50#)
10 GHD Sit-ups

Rest 3:00
AMRAP in 5 Minutes:
10 (Left arm) Dumbbell Thrusters
1 Rope Climb
10 (Right arm) Dumbbell Thrusters
1 Rope Climb

(record total rounds and reps for each workout)

Quote: 

“Anything that’s not positive, I don’t have the energy to focus on it. Anything that’s not going in the right direction, I don’t have the time or the energy.” 

– DMX

W.O.D. 8.5.20

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY - RECORD RESULTS
3 RM Front Squat

then...

"Baseline"
For time:
500 Meter Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Quote: 

“Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you.”

– Mary Lou Retton

W.O.D. 8.4.20

Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

  12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

10 Rounds for time:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
(Dumbbell Weight- Ladies 35# Men 50#)

(This workout will be performed in a"you go, I go" format, with a partner.  One partner will complete the entire round while one partner is holding a sandbag or atlas stone at the shoulder. Athletes choice on the sandbag and/or atlas stone weight. Record weights and times to results)

Quote:

 "Affirm the positive, visualize the positive and expect the positive, and your life will change accordingly." – Remez Sasson

W.O.D. 8.3.20

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

For time:
21-15-9
Clean and Jerk (75/115)
Assault Bike (Calories)
Slam Ball (20/30#)

**EVERY MINUTE ON THE MINUTE** 
(Including the first minute)
Complete 5 Heavy Kettlebell Swings (53/70#)

Quote:

"A positive attitude gives you power over your circumstances instead of your circumstances having power over you.” 

- Joyce Meyer

W.O.D. 8.2.20

AT HOME WOD:

3 Rounds for time:

400 M Run

30 Devils Press

40 Air Squats

50 Sit-ups

Quote: 

“There are more things to alarm us than to harm us, and we suffer more often in apprehension than reality.” 

- Seneca

August Athletes of the Month: The Montanez's

Get to Know Joe M and Nicole... Q and A:

Hometown: Nicole: York, PA. Joe: El Paso, TX

Current Location: King of Prussia (we have a crazy neighbor, you may know him)

Age: Nicole: 39 Joe: 44

Occupation: Nicole: nurse anesthetist at Einstein Montgomery Joe: Business Operations Manager

College: Nicole: Ursinus College for a B.S. in biology, then Drexel University for a BSN, then Villanova for my master’s

How long have you been a CrossFitter? Nicole: since April 2016, but I took most of 2019 off / Joe: 2016 

Did you ever play sports? Nicole: Does being a band geek count?! Joe: Soccer

Got some cool (or uncool) hobbies you'd like to share? We bought a fixer-upper 2 years ago, so home renos have taken a lot of our time! We also have 2 awesome kids (Dexter, age 9 and Cora, age 7) and enjoy traveling and spending time as a family.

What has been your biggest achievement at CrossFit in general? Nicole: I hated sports growing up and never thought I could be “athletic”. I was wrong, and it’s NEVER too late! Joe: Rope climbs – I am still not the best at them but slowly getting more proficient

What skill(s) had you been working on all during 2019, and did (it) they become a success and are still part of your 2020 goals? Nicole: I spent most of 2019 training for a powerlifting meet. During that time, I added about 50 lbs to my squat and about 60 lbs to my deadlift! I’m still doing dedicated strength training twice a week. Joe: Overhead squats are one of my weak areas and definitely a 2020 goal

What's your favorite WOD? Nicole: CrossFit Total Joe: Any WOD with Shoulder Presses 😊

How about your favorite food/snacks? Nicole: seafood (Joe – me too)

What is the craziest workout outside of CF you have ever done? Nicole: I competed in my first powerlifting meet in Feb and placed 3rd in my weight class! Joe: I’ve been known to run a few marathons when I was younger

What’s your least favorite WOD? Nicole: Flight Simulator (Joe – me too)

Favorite lift/movement? Nicole: deadlifts!! Joe: Push-Press or Bench Press

What’s your least favorite lift/movement? Nicole: I still don’t have double-unders, they are a source of never-ending frustration for me! I also struggle with gymnastics. Joe: Handstand pushups!!!! If anyone has any tips please help.

Whats your favorite piece of workout "gear"? Nicole: my Inzer lever belt Joe: I typically don’t use any gear however recently I have been using knee sleeves

What would you say is your biggest improvement since starting CF? Nicole: Everything! I was completely out of shape and un-athletic before CrossFit. When I first started, I couldn’t even do box jumps to the lowest box, I had to jump to a plate! Joe: Everything!!!

Who is your favorite coach? Nicole: I love them all of course, but Coach Steph holds a special place in my heart since she was my powerlifting coach! She was so supportive and knowledgeable and there is no way I could have done it without her. Joe: All the coaches are great however Aimee knows how to kick my ass just enough to where I come back the next day for more fitness