W.O.D. 2.23.16

Skill:

Spend 15 minutes working on Muscle Up transitions and assistance exercises. 

(The OPEN is almost here! It's time to master the Muscle up!)

5 Rounds for time of:

5 Muscle Ups

20 Burpees

Quote:

"Power is my mistress. I have worked too hard at her conquest to allow anyone to take her away from me."

-Napoleon Bonaparte

W.O.D. 2.22.16

Clean and Jerk

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

Cash out:

AMRAP in 7 minutes 

5 Box Jumps 30/36"

1 Rope Climb (15 ft)

Quote:

“A happy life must be to a great extent a quiet life, for it is only in an atmosphere of quiet that true joy can live.”

― Bertrand Russell, The Conquest of Happiness

W.O.D. 2.21.16

Congrats to the recent graduates of the "New Year, New You" program!

For time:

800 Meter Run 

42 Kettlebell Swings

21 Pull-ups

400 Meter Run 

30 Kettlebell Swings

15 Pull-ups

200 Meter Run 

18 Kettlebell Swings

9 Pull-ups

Quote: 

"Pride is holding your head up when everyone around you has theirs bowed. Courage is what makes you do it." 

--Bryce Courtenay

Photos:

 

W.O.D. 2.20.16

Kids

Future Marines

...and beef sticks from Steve's Paleo Goods!|
40-30-20-10

Deadlifts (95/135#)

Wallballs (14/20 to 9/10 ft)

Quote: 

"You wouldn't worry so much about what others think of you if you realized how seldom they do." --Eleanor Roosevelt

W.O.D. 2.19.16

TEST DAY-RECORD RESULTS

"Grace"

for time:

30 Clean and Jerks

Cash out:
2K Row

Quote: 

"When you're surrounded by people who share a passionate commitment around a common purpose, anything is possible."

- Howard Schultz

W.O.D. 2.18.16

90 Double Unders

9 Squat Snatches 105/155#

9 Burpees over the bar

80 Double Unders

8 Squat Snatches 105/155#

8 Burpees over the bar

70 Double Unders

7 Squat Snatches 105/155#

7 Burpees over the bar

Quote: 

What you tell yourself every day will either lift you up or tear you down. 

 -Unknown

W.O.D. 2.17.16

AMRAP in 20 Minutes:

15 Calorie Row

15 Dumbbell Deadlifts (20/35#)

15 Dumbbell Squat Cleans (20/35#)

15 Handstand Push-ups

15 Toes to Bar

* All four corners of the Dumbbell must touch during the Deadlift and the Squat clean.

Community Notes:

There is still time to sign up for the CrossFit OPEN! Check out games.crossfit.com and pick CrossFit King of Prussia as your gym!

Quote: 

“All ways will lead and take you there as long as you know where you want to go.” 

 ― Auliq Ice

The OPEN TEAMS

The OPEN Teams are below: If you want a T-shirt or Tank please let your team leaders know, they will be about $20 and orders will be due ASAP! Your team color will be the color of the shirt, the orange featured is only a mock up! If you still want to sign up it's not too late! Last minute sign ups will be added to teams in the order in which they come in. If you have a Facebook account and aren't on our community page please let us know and we will make sure to invite you to be a part of it!

Aimee/Giulia (Tequila Sunrise Team (blend of Red and Orange)
Cate Kelly
Matt Erbe
Josh Bell
Megan Leigh
Laura Altimari
Kevin McDevitt
Justin Riddell
Kristin Lymych
Jen Solt
David Harriger
Diane Pino
Alex Lutsik
Jill Hilliard
Jon Pistilli
Manisha Sheth
Alison Karoleski
Alex R
Fayth
Steph C
Jonathan S

Jason/Rachel (Green Team)
Jonathan Pang
Keith Halpern
Peter Withstandley
Shawna Pini
Nick Ceccarelli
Danielle Gambone
Michal Komemi
Mike Santivasaci
Alona Khuisidman
Justin Durst
Jeff Ball
Steve Zipf
Theresa Landewe
Patrick Pendergast
Chris Cline
Panos Boudouvas
Ben Mell
Mary Hain
Barb Cavanaugh

Keith/Jenna (Black Team)
Ashley Bevington
Mariana Rivera
Pam Gulotta
Lauren Heslin
Jillian Archibald
Ashley McCleod
Regina Burdo
Tim Hennessy
Kevin Bray
Therese Wilson
Ryan Samson
Matt Coyle
Jason Borden
Chris Differ
Joe Comly
Erik Ford
Mike Remer
Alejandra
Kevin Hain
Anne Brinton

Gordy/Stephanie (Purple Crush Team)
Daniel Faby
Michael Coveney
Mike Simonson
Amanda West
Jackie Halpern
Melissa Maxwell
Dana Dilullo
Sarah Weber
Luis Maldonado
Jess Andrews
Briana Koza
Jodilee Gazzo
John McHugh
Rebekah Muldowney
Matt Bohen
Lauren Close
Rob Canfield
Terry Jamieson
Mike Rothschild

Clayton/Tim (Blue team)
Rich Andrews
Sarah Schwager
Laura Pappas
Brian Taney
Adam Spinozzi
Julie Reimers
Olan Schultz
Stephanie McGovern
Dave Nichols
Christine Stinson
Ryan Anthony
Stacie Fretz
Erika Lehmer
Josh Pastor
Alicia-Marie Moore
John Luckini
Vania Gollatz
Jill Herman
TJ Nelson

W.O.D. 2.16.16

Back Squat 

5-5-3-3-1-1-1

Cash out:

AMRAP in 8 minutes:

20 Feet Handstand Walk

10 GHD Sit-ups

Quote: 

"Once you have commitment, you need the discipline and hard work to get you there." 

-Haile Gebrselassie

W.O.D. 2.15.16

 For time:
9 bar muscle-ups
21 push jerks (75/115#)
7 bar muscle-ups
15 push jerks (75/115#)
5 bar muscle-ups
9 push jerks (75/115#)

Community Notes:
Join Giulia for the CrossFit OPEN Efficiency OPEN series on Tuesday, February 16th at 6:30PM, this class will focus on Cycling Barbell Movements and Double Unders.

Quote:
“The final proof of greatness lies in being able to endure criticism without resentment.”
― Elbert Hubbard