W.O.D. 7.12.21

 TEST DAY RECORD RESULTS

THE OTHER CROSSFIT TOTAL

1 RM Clean

1 RM Bench Press

1 RM Overhead squat

(Clean is from the ground, power or squat)

Take as many reps or sets to get to your max on all three lifts, they must be done in the order listed. 

CLICK HERE to compare to 1.12.21 

CLICK HEREto compare to 4.28.21 

Quote: 

"What you do makes a difference, and you have to decide what kind of difference you want to make." 

- Jane Goodall

W.O.D. 7.11.21

 "Cardio Sunday"

1000 M Run

150 Air Squats

800 M Run

120 Air Squats

600 M Run

90 Air Squats

400 M Run

60 Air Squats

Quote:

“In matters of style, swim with the current; in matters of principle, stand like a rock.” 

—Thomas Jefferson

W.O.D. 7.10.21

For time:

15 Squat Snatch (95/135#)

30 Toes to Bar

30 Box Jumps (24/30")

15 Ring Muscle Ups

30 Triple Unders

30 Dumbbell Shoulder to Overhead (35/50#)

300 ft of Overhead Walking Lunge (25/45# plate)

Quote: 

"A successful man is one who can lay a firm foundation with the bricks others have thrown at him." 

- David Brinkley

W.O.D. 7.9.21

"Kratos"

10 Rounds for time:

1 Legless Rope Climb (15ft)

4 Strict Handstand Push-ups

6 Alternating Dumbbell Snatch (70/100#)

Community Notes: 

 NEW Summer Schedule - begins on Tuesday 7.6.21 

We will be working on a modified schedule for summer, please note the following updates and look for more classes and offerings to be added back for the fall: 

6:00 AM Zoom (only) Monday/Wednesday/Friday will be CANCELLED 

 (7:00 AM zoom Tuesday/Thursday continues)

6:30 PM Tuesday/Thursday in person classes will be CANCELLED

 11:00 AM in person Saturday will be CANCELLED

Quote:

"Success comes from having dreams that are bigger than your fears." 

- Bobby Unser

W.O.D. 7.8.21

Partner WOD:

75 Calorie Row

50 Burpees

75 Power Cleans (105/155#)

50 Burpees

75 Thrusters (105/155#)

50 Burpees

75 Calorie Row

(one athlete works at time)

Community Notes: 

 NEW Summer Schedule - begins on Tuesday 7.6.21 

We will be working on a modified schedule for summer, please note the following updates and look for more classes and offerings to be added back for the fall: 

6:00 AM Zoom (only) Monday/Wednesday/Friday will be CANCELLED 

 (7:00 AM zoom Tuesday/Thursday continues)

6:30 PM Tuesday/Thursday in person classes will be CANCELLED

 11:00 AM in person Saturday will be CANCELLED

Quote: 

 We are what we repeatedly do. Excellence, then, is not an act, but a habit. 

- Aristotle

W.O.D. 7.7.21

TEST DAY - RECORD RESULTS

5 RM Back Squat 

Cash out:

AMRAP in 9 Minutes:

200 Meter Run 

10 Back Squats @ 50% of 5 RM

10 Chest to Bar Pull-ups

CLICK HERE to compare to 1.15.21

CLICK HERE to compare to 4.6.21 

Quote: 

"Good things come to people who wait, but better things come to those who go out and get them."  

-Anonymous

W.O.D. 7.6.21

'Barbara-Ann'

5 Rounds for time of:

 20 Handstand Push-Ups 

30 Deadlifts (135/95 lb) 

40 Sit-Ups 

50 Double-Unders 

Rest 3 minutes

Record total time, including rest. 

Community Notes: 

 NEW Summer Schedule - begins on Tuesday 7.6.21 

We will be working on a modified schedule for summer, please note the following updates and look for more classes and offerings to be added back for the fall: 

6:00 AM Zoom (only) Monday/Wednesday/Friday will be CANCELLED 

 (7:00 AM zoom Tuesday/Thursday continues)

6:30 PM Tuesday/Thursday in person classes will be CANCELLED

 11:00 AM in person Saturday will be CANCELLED

 Quote: 

Aim for the sky, but move slowly, enjoying every step along the way. It is all those little steps that make the journey complete. 

- Chanda Kochhar

NEW Summer Schedule - begins on Tuesday 7.6.21

We will be working on a modified schedule for summer, please note the following updates and look for more classes and offerings to be added back for the fall:

6:00 AM Zoom (only) Monday/Wednesday/Friday will be CANCELLED 

(7 am zoom Tuesday/Thursday continues).

6:30 PM Tuesday/Thursday in person classes will be CANCELLED.

11:00 AM Saturday in person classes will be CANCELLED. 

W.O.D. 7.5.21

 CrossFit King of Prussia is CLOSED today Monday, July 5th in observance of the 4th of July holiday. 

See you all for a regular schedule tomorrow, Tuesday July 6th. 

W.O.D. 7.4.21

 

HAPPY 4th of July!!!

Join us to wish Karen Maley a the best of luck in her next chapter as she relocates to Florida, 10 AM at the Lyons Den, today!!!! 

"Moszer WOD" 

"Moszer" 

9 Rounds for time of:

300 Meter Run

6 Air Squats

6 Pull-ups

6 Box Jumps (20/24")

6 Burpees

6 Sit-ups

6 Lunges

6 Russian Kettlebell Swings (35/53#)

Community Notes:

10:00 am, TODAY 7/4 for a FREE Friends and Family workout at the 

Lyons Den --> 555 W. Beidler Rd, King of Prussia.

Quote:

"No one is useless in this world who lightens the burdens of another."

-Charles Dickens

W.O.D. 7.3.21

TODAY!!  Join us at 9:00 AM, bring a friend for a FREE for a FUN team workout and YOGA after at 10:30 AM

In teams of 4 or more...

AMRAP in 30 Minutes:

400 Meter Run 

3 Tire flips

20 Dumbbell Thrusters

30 Dumbbell Deadlift Burpees

40 Dumbbell Kettlebell Swings

50 Dumbbell Snatch

(ladies 35#/men 50#)

Coaches Notes:

Teams will run and flip the tire together, during the dumbbell work inside 2 athletes can work at a time to complete the work in the order listed.

Community Notes:

Join us this up coming holiday weekend for these special classes.

BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)

Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)

Monday, 7/5 CLOSED

Tuesday, 7/6 resume regular schedule.

Quote:

Time is too slow for those who wait, too swift for those who fear, too long for those who grieve, too short for those who rejoice, but for those who love, time is eternity. 

- Henry Van Dyke