W.O.D. 7.21.21

5 Rounds for time of:

10 Left Arm Dumbbell Thrusters

10 Right Arm Dumbbell Thrusters

25 GHD Sit-ups

75 Double Unders

100 ft. of Single Arm Dumbbell OH Walking Lunge

(alternate 50 ft. right arm/ 50 ft. left arm)

(Ladies 35# DB/ Men 50# DB)

Quote: 

“The more difficult the victory, the greater the happiness in winning.” 

– Pele

2021 King and Queen of Prussia

 

The 2021 King of Queen of Prussia: 

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. 

The day has arrived (Saturday August 14th from 9 AM to 3 PM) and it is almost time to crown our newest King and Queen. 

Our reigning Queen (Jamie Spak) will be defending her title but the King spot is wide open since the (Sam Bowen) cannot be in attendance. 

So what is the King and Queen of Prussia ???

This is a competition we have been running annually since 2010, this will be our 11th year!

It is for everyone, no matter of your level and ability. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. This competition is for members only!

Sign up at the box or post to this thread to be included in the event...include your T-shirt/Tank size too.

We provide T-shirts, food, beer, a guaranteed sweat, great workouts, community and camaraderie. 

If you are in town there is no excuse-- SIGN UP TODAY, T-shirt orders will go out by next Friday. 

More Details:

 If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There ARE NO regular classes on 8/14 only the competition.

Timeline, Saturday August 14th:

 Arrive: 8:15AM - Registration begins 

Announcements: 8:45AM - Standards and details of the day 

9:00 AM warm up!

WOD: 9:15AM - First heat begins
(there will be approximately 3 workouts and one championship wod)

Event End: 3:00PM ...Estimated

W.O.D. 7.20.21

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk 

5-5-5-5-5

*Record max load for each lift

Quote: 

“When you’ve got something to prove, there’s nothing greater than a challenge.” 

– Terry Bradshaw

W.O.D. 7.19.21

For time:

9 Bar Muscle Ups

9 Squat Cleans (135/205#)

15 Chest to Bar Pull-ups

15 Front Squats (135/205#)

21 Pull-ups

21 Power Cleans (135/205#)

*barbells will be taken from the floor

Quote: 

"I've got a theory that if you give 100% all the time, somehow things will work out in the end." 

- Larry Bird

W.O.D. 7.18.21

CARDIO SUNDAY- 9 AM with Coach Danielle

AMRAP in 30 Minutes:

30 Sit-ups

30 Calories Row

30 Box Jump Overs (20/24")

30 Calories Bike

30 Burpees

30 Calories Ski Erg

Quote: 

"People who are crazy enough to think they can change the world are the ones who do." 

- Rob Siltanen

W.O.D. 7.17.21

For time:

15-12-9-6-9-12-15 reps of:

Kettlebell Swings (53/70#)

Burpees 

Knees to Elbows

Cash out:

With a Partner in 5 minutes complete MAX reps Sandbag Ground to Over the Shoulder 

Quote: 

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are." 

- Bernice Johnson Reagon

W.O.D. 7.16.21

Take 20 to build to a HEAVY Squat Snatch 

Cash out:

20 Squat Snatch (use 50% of your 1 RM)

200 Meter Run

15 Squat Snatch 

400 Meter Run

10 Squat Snatch

800 Meter Run

Quote: 

"Don't go through life, grow through life." 

- Eric Butterworth

W.O.D. 7.15.21

Double Dumbbell DT

10 Rounds for time of:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

(Ladies 35#/Men 50#)

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. 7.14.21

TEST DAY - RECORD RESULTS

"Diane"

21-15-9 

Deadlifts (155/225#)

Handstand Push-ups

Cash out:

For time:

1000 Meter Row

CLICK HERE to compare to 1.27.21 

CLICK HERE to compare to 4.8.21

Quote: 

"Stay afraid, but do it anyway. What's important is the action. You don't have to wait to be confident. Just do it and eventually the confidence will follow." 

- Carrie Fisher

WE ARE HIRING

 

WE ARE HIRING

CrossFit coaches, event planners and interns!!!

Send a resume and cover letter to crossfitkop@gmail.com

W.O.D. 7.13.21

5 Rounds for time of:

25 Wallballs (14/20# to 9/10 ft)

25 Pull-ups

25 ft Handstand Walk

Quote: 

"Strive not to be a success, but rather to be of value." 

- Albert Einstein