W.O.D. 7.24.20

Join us on ZOOM! 
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

AMRAP in 8 Minutes:
7 Toes to Bar
7/10 Calories Air Bike

Rest 2:00

AMRAP in 8:00 Minutes:
7 Bar Facing Burpees
14 Overhead Squats (65/95#)

Quote: 

“If you can stay positive in a negative situation, you win.” 

—Unknown

W.O.D. 7.23.20

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

TEST DAY- RECORD RESULTS
Kelly:
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

 Men: 24-inch box, 20-lb. ball to 10 ft target
Women: 20-inch box, 14-lb. ball  to 9 ft target

**take another shot at getting a top spot on the NEW leaderboard!

  Quote: 

“All you need is the plan, the road map, and the courage to press on to your destination.” 

—Earl Nightingale

W.O.D. 7.22.20

Join us on ZOOM! 
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Power Snatch - build to a HEAVY Single 
with focus on technique

then...

TEST DAY- RECORD RESULTS
"RANDY"
for time:
75 Power Snatches (55/75#)

Quote:

“Say something positive, and you’ll see something positive.”

 —Jim Thompson

Small Group Personal Training

If you are looking for smaller class sizes with high attention to goals and performance, this is for you!

 Small Group Training Programs are specialty classes designed to continually create constantly varied programs with functional movements with your goals in mind. 

This is an affordable yet fun way to take advantage of your schedule and needs while utilizing the knowledge and attention of our very CrossFit King of Prussia coaches. 

 Here’s how it works: 

 Each class can be taken at a 30, 45, or 60 minute session. 

 Each session is $25, $35, and $45 dollars respectively per person for groups of 2. 

 For each additional person added to your session, your friend will receive $10 off per session. 

 Small groups are limited to 6 members and you and your team can schedule at any time that works for you and your coach. 

 All inquiries may be directed to crossfitkop@gmail.com

W.O.D. 7.21.20

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 total time:
3 Rounds of:
50 Double Unders
15 Dumbbell Push Press (35/50#)

Rest 3:00

3 Rounds of:
50 Double Unders
15 Chest to Bar Pull-ups

Cash out:
Max Plank Hold
*take a spot on NEW leader board


Quote:

 “Extraordinary things are always hiding in places people never think to look.” 

—Jodi Picoul

W.O.D. 7.20.20

Join us on ZOOM! 
12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

TEST DAY- RECORD RESULTS
* get on the NEW leaderboard!!

5 RM Back Squat

then...

For total Calories:
3 - 3:00 Minute Rounds
20 Back Squats (use 60% of 1 RM)
Max Calories Row
3:00 Rest between rounds

*bars can be taken from the rack

Quote:

“Once you replace negative thoughts with positive ones, you'll start having positive results.” 

– Willie Nelson