W.O.D. 4.21.15

Back Squat

5-5-5-5-5

Gymnastics Skill

Bar Muscle Up

(spend 10 Minutes working on your Bar Muscle Up or complete max reps in 3 minutes)

Quote:

“Cardio-respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link”

-Greg Glassman

W.O.D. 4.20.15

 Congrats to Rachel and Michal for taking the win in the Intermediate and (2nd) in Novice divisions at Festivus!

...and congrats to everyone in our "sweat family" who competed this weekend!

You all inspire us!

 Congrats to our lifters at the Generation Spring Classic this weekend!

TEST DAY- RECORD RESULTS

 (compare to1.8.15) 

Cindy 

AMRAP in 20 Minutes:

5 Pullups

10 Pushups

15 Air Squats

Quote:

"Knowing yourself is the beginning of all wisdom."

- Aristotle

Photos:

 Congrats Jill for getting on the board!

 Congrats to Josh for getting on the board for Cindy--25 Rounds!

Welcome to Mike ZZZZZ---first class!!!

W.O.D. 4.19.15

5 rounds for time of:
Run 350 meters
Lunge 50 meters

Community Note:

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

Quote:

"A wise man can learn more from a foolish question than a fool can learn from a wise answer."

-Bruce Lee

W.O.D. 4.18.15

Front Squat

3-3-3-3-3

Skill

Legless Rope Climb

Community Note:

All classes today will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 1 Seminar this weekend. There will be NO Preschool Kids class today at 10:00AM.

Quote:

"Learning never exhausts the mind."

-Leonardo da Vinci

W.O.D. 4.17.15

For time:

5 Shoulder to Overhead (135/205#)

30 Double Unders

4 Shoulder to Overhead (135/205#)

30 Double Unders

3 Shoulder to Overhead (135/205#)

30 Double Unders

2 Shoulder to Overhead (135/205#)

30 Double Unders

1 Shoulder to Overhead (135/205#)

30 Double Unders

Community Note:

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

Quote:

“Curiosity is one of the permanent and certain characteristics of a vigorous intellect.”

― Samuel Johnson, The Rambler

W.O.D. 4.16.15

New shirts
#raisethebar

For time:

800 Meter Run 

50 Back Squats (95/135#)

50 Bench Press (95/135#)

400 Meter Run

25 Back Squats (95/135#)

25 Bench Press (95/135#) 

1 Muscle Up

Community Note:
Don't forget about CrossFit Endurance tonight at 5:30PM at the Upper Merion Track.

Quote:
“Education is the kindling of a flame, not the filling of a vessel.”
― Socrates

Photos:

W.O.D. 4.15.15

 Ever curious about getting your kids started in CrossFit
click here to checkout what we do in our classes!

TEST DAY - RECORD RESULTS

 3 RM DEADLIFT

(Compare to 1.17.15)

Take as many sets as necessary to get to a three rep max deadlift

Skill:

Handstand walk

Work on skill or time yourself for 100 M Handstand walk.

Quote: 

"In the middle of a difficulty lies opportunity."
- Albert Einstein

FESTIVUS GAMES

Good Luck to the following CFKoP athletes who are competing at the Festivus games on Saturday, the18th at CrossFit South Philly (Fearless Athletics): 

Jill C

Jen S

Shawna

Cline

Kate F

Rachel

Alona

Tim H

Dana

Regi

Jill A

Dave N

Michal

Coach Keith will be leading the troops and coaching on Saturday...If you find yourself with a few minutes please go out and cheer on these great athletes at CrossFit South Philly (Fearless Athletics) 744 S 11th St, Philadelphia, PA 19147

Click here to find out more about the event!

W.O.D. 4.14.15

AMRAP in 18 Minutes:

10 Clean and Jerks (75/115#)

10 Box Jumps (20/24")

10 Chest to Bar Pull-ups

Quote:

"Live as if you were to die tomorrow. Learn as if you were to live forever."

-Mahatma Gandhi

W.O.D. 4.13.15

"THREE STOOGES"
3 Minute AMRAP of:

5 Burpees
10 Dumbbell Snatch (Alternating L/R) (35/55#)

**rest 2 minutes**

3 Minute AMRAP of:

5 Burpees

10 Dumbbell Thrusters (35/55#)

**rest 2 minutes**

3 Minute AMRAP of:
5 Burpees

10 Kettlbell Swings (35/55#)

 Score will be total reps for each couplet. 

Quote:

"Worry never robs tomorrow of its sorrow, it only saps today of its joy."

-Leo Buscaglia

W.O.D. 4.12.15

TEST DAY- RECORD RESULTS

(compare to 1.12.15)

Isabel

for time:

30 Snatches 95/135#

Community Note:

All classes today will be held in the Annex 110C DeKalb; CrossFit King of Prussia will be hosting a Level 2 Seminar this weekend.

Quote:

"The difference between ordinary and extraordinary is that little extra."

-Jimmy Johnson