W.O.D. 10.11.20

AT HOME WOD:

4 Rounds for time of:

100 Single Unders

50 Ab-mat Situps

25 Box Jumps (20/24")

15 Hang Power Cleans (95/135#)

Quote: 

“When you live for a strong purpose, then hard work isn’t an option. It’s a necessity.” 

- Steve Pavlina

W.O.D. 10.10.20

AMRAP in 20 Minutes:

200 Meters Run

100 Meter Farmers Carry (35/53#KB)

20 Front Squats (75/115#)

Quote: 

“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing yourself to the limit, knowing that all the effort is going to pay off.” 

- Anonymous

W.O.D. 10.9.20

                                           

Join us on ZOOM! 

12pm

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

Meeting ID:88548453602

zoom password 321go

Deadlift 

3-3-3-3-3

AMRAP in 8 Minutes:

5 Deadlifts (use 80% of 3 RM)

5 Strict C2B Pull-ups

5 Deadlifts  (use 80% of 3 RM)

5 Strict Deficit HSPU (2"/3.5")

Community Notes:

Join us TONIGHT at 6:30 PM for a Bon-fire and party at the "Lyons Den" (555 W Beidler Road, KoP). Bring some snacks, drinks and a friend if you like!

Quote: 

“To succeed, work hard, never give up and above all, cherish a magnificent obsession.” 

- Walt Disney

W.O.D. 10.8.20

 

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

For time:

5 K Row

Community Notes:

Join us on Friday at 6:30 PM for a Bon-fire and party at the "Lyons Den" (555 W Beidler Road, KoP). Bring some snacks, drinks and a friend if you like!

Quote: 

“You can’t cheat the grind, it knows how much you have invested, it won’t give you anything you haven’t worked for.” 

- Anonymous

W.O.D. 10.7.20

                                

             

Join us on ZOOM! 

12pm

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Meeting ID:88548453602

zoom password 321go

Hang Squat Clean and Jerk

1-1-1-1-1-1-1

3 Rounds for time:

50 Lunges

7 Ring Muscle Ups

10 Hang Squat Clean and Jerks (use 60% of your 1 RM)

(time cap 12:00)

Community Notes:

Join us on Friday at 6:30 PM for a Bon-fire and party at the "Lyons Den" (555 W Beidler Road, KoP). Bring some snacks, drinks and a friend if you like!

Quote: 

“All roads that lead to success have to pass through hard work boulevard at some point.” 

- Anonymous

W.O.D. 10.6.20

                                             

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

"NASTY NANCY"

5 Rounds for Time of: 

500 meter Run 

15 Overhead Squats (125/185 lb) 

15 Bar Facing Burpees

Quote: 

“Work harder than you think you did yesterday.” 

- Alex Elle

W.O.D. 10.5.20

 

Join us on ZOOM! 

12pm

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

Meeting ID:88548453602

zoom password 321go

Every year, CrossFit King of Prussia hosts an in-house competition to crown the fittest members of the gym; with the top male and female being named King and Queen for the year. In addition to bragging rights, the King and Queen receive a crown to wear at their discretion and their names will be forever engraved our the King and Queen trophy. While we may not be able to have a gigantic throw down in the gym, we can certainly still have fun in what has proven to be our best event all year. We will be running this competition similar to the OPEN; each Monday in October in all classes, you will have time to complete the workout with a judge, athletes get one attempt at this workout. It must be done on Monday before 10 PM. We will accept a video submission if you are out of town.

The KING AND QUEEN of Prussia WOD #1

WOD 1: “March 2020”. There are rumors of a plague coming to town and emotions span the gamut. Some wave their hands in dismissal but others are trembling in fear. Where will you stand at the end of the 

workout…making plans for the evening or on the ground gasping for air? 

 Complete 21-15-9 of:

Box Jumps (20”/24”)

Assault Bike Calories

Pull-ups

 Watch out for that box…it’s got teeth!

Quote: 

“A simple smile. That’s the start of opening your heart and being compassionate to others.” 

– Dalai Lama

W.O.D. 10.4.20

 

 

AT HOME WOD:

3 Rounds for time:

 1- Mile run

50 Pull-ups

Quotes: 

“Follow effective actions with quiet reflection. From the quiet reflection will come even more effective action.” 

– Peter Drucker

W.O.D. 10.3.20

 

AMRAP in 10 Minutes:

2 Rope Climbs (15 ft)

20 Pistols (alternating)

Rest 3:00

AMRAP in 10 Minutes:

400 Meter Run

10 Burpees

Quote: 

“In a moment of decision, the best thing you can do is the right thing to do, the next best thing is the wrong thing, and the worst thing you can do is nothing.” 

– Theodore Roosevelt

W.O.D. 10.2.20

 

Join us on ZOOM! 

12pm

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

Meeting ID:88548453602

zoom password 321go

Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 7 Minutes:

5 Overhead Squats

5 Back Squats

5 Front Squats 

(use 40% of your 5 RM Back Squat)

Quote: 

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” 

– Arnold Schwarzenegger

October Athlete of the Month: Ben Berry

Hometown: Philadelphia, PA

Current Location: East Norriton, PA

Age: 33

Occupation: Audio Content Supervisor (Podcast Producer)

College: Liberty University

How long have you been a CrossFitter? I’ve been a CrossFitter for almost a year now (October 18th will be one year), but I’ve dabbled in CrossFit here and there since 2015.

Did you ever play sports? I played football, basketball, soccer and ran track in school. I played volleyball on a recreation team in middle school and high school.

Got some cool (or uncool) hobbies you'd like to share? I wouldn’t consider these cool, but I volunteer at homeless shelter and serve dinner there on Saturdays. I do like to travel, before the pandemic, I had plans to visit Buenos Aires, Cape Town, and Montreal this year. I love going to the movies, so I will see nearly anything in theaters. I haven’t done it for several years now, but I used to DJ. I did it for 7-8 years, it helped pay for college.

What has been your biggest achievement at CrossFit in general? Does showing up and swallowing my pride count? Scaling down from RX and acknowledging my limits has been huge. Although I still have a way to go, I can overhead squat now, which I couldn’t do a year ago. Hitting a 403lb deadlift was pretty dope. Jenna forced me to do a handstand pushup the other week, I got my first chest to bar and rope climb a few weeks before that.

What skill have you been working on during 2020? All of them? Double unders, overhead squats, and handstand pushups.

Goals for the rest of this year? Continue to work on my nutrition, deadlift 400lbs again, clean 225, bench 300, squat 350 for reps, and not be out of breath from a 400m run. To RX Fran.

What's your favorite WOD? I don’t think I have a favorite form of torture yet….

How about your favorite food/snacks? French toast, carrot cake, bacon cheese burger, macaroni & cheese, salmon, sweet potato fries, steelhead, cod, dried mangos…. I used to laugh at people that ate avocado toast, but I had it for the first-time last month and it is bangin.

What is the craziest workout outside of CF you have ever done? I ran a half marathon 5 years ago and it still ranks as one of the dumbest things I’ve done.

What’s your least favorite WOD? Anything with running or burpees. Nicole and Fran. Nicole because of the running. Fran because of the lie of it not being “that bad.”

Favorite lift/movement? Squats, hands down. Nothing as great as a good squat day. Hitting depth and standing back up with weight on your shoulders/back is an amazing feeling.

What’s your least favorite lift/movement? Running, burpees, and gymnastic movements.

What’s your favorite piece of workout "gear"? My lifters or knee sleeves.

What do you say is your biggest improvement since starting CF? My endurance. Who is your favorite coach? This is a trick question, so I’ll go with the coach that isn’t yelling at me, telling me to keep chipping or the coach who isn’t coaching the class I’m in at the time.

PR's to mention? Goals Reached? Nutrition highlights? I’ve PR’ed power cleans, overhead squats, bench press and deadlifts. I’ve been eating better, and several coaches have mentioned how it looks like I slimmed down. I’m still working on not eating everything in sight, which is a work in progress haha