8.1.23

AMRAP in 8 Minutes:

1 Hang Power Clean + 1 Front Squat (75/115#)

2 Hang Power Cleans + 2 Front Squats

3 Hang Power Cleans + 3 Front Squats

4 Hang Power Cleans + 4 Front Squats 

...etc...

Rest 2:00 Minutes

Repeat in reverse from exactly where you finished. The score of this workout is the time to complete the second portion of the workout. 

Quote: 

"Every morning, we get a chance to be different. A chance to change. A chance to be better." 

— Alan Bonner

7.31.23

For time with a partner: 

50-calorie row 

50 burpee box jump-overs (20/24 in) 

50 deadlifts (125/185 lb) 

50 wall-ball shots (14/20 lb) (9/10 ft) 

50 ring dips 

50 wall-ball shots (14/20 lb) (9/10 ft) 

50 deadlifts (125/185 lb) 

50 burpee box jump-overs (20/24 in) 

50-calorie row

Quote: 

"You either get bitter or you get better. It's that simple. You either take what has been dealt to you and allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate. It belongs to you." — Josh Shipp

7.30.23

4 Rounds for Max Cals/Reps:

3:00 Minutes Max Calories Row

2:00 Minutes Max Calories Bike 

1:00 Minute Max Burpees

Rest 2:00 Between Rounds

Quote: 

"There's always room to be a better person. Always." — Sonya Teclai

7.29.23

3 Rounds for time of: 

24 Calorie Air Bike 

12 Parallette Shoot Throughs 

6 Wall Ascents (6ft/8ft)

Quote: 

"Should you ever find yourself the victim of other people's bitterness, smallness, or insecurities, remember things could be worse ... You could be them." — Unknown

7.28.23

For reps/calories: 

Tabata slamball (20/30#)

Tabata push-ups 

Tabata ab-mat sit-ups 

Tabata ski erg 

 No rest between Tabatas; complete all four in 16:00

Quote: 

"I am thankful for all those difficult people in my life, they have shown me exactly who I do not want to be." — Unknown

7.27.23

TEST DAY - RECORD RESULTS

5 RM Back Squat

Cash out:

AMRAP in 6 Minutes:

9 Back Squats (95/135#)

6 Strict Handstand Push-ups

CLICK HERE to compare to 2.27.23

Quote: 

 "There is only one corner of the universe you can be certain of improving, and that's your own self." 

— Aldous Huxley

7.26.23

For time:

15 Power Snatch (135/95lb) 

30 Toes to Bar 

10 Bar Muscle Ups

15 Shoulder to Overhead (135/95lb) 

30 Pullups 

60 Double Unders 

15 Thrusters (135/95lbs) 

300ft OH Walking lunge with (45lb/25lb) plate

Quote: 

"Do not bother just to be better than your contemporaries or predecessors. Try to be better than yourself." — William Faulkner

7.25.23

Take 20 Minutes to build to a heavy 3 RM Deadlift

Cash out:

2 Rounds for time of:

400 Meter Run

12 Deadlifts (95/65#)

9 Hang Power Cleans (95/65#)

6 Push Jerks (95/65#)

Quote: 

“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.” — Nelson Mandela

King and Queen of Prussia 2023

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

This is a competition we have been running annually since 2010, this will be our 14th 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 of 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 FREE T-shirts/and tanks, 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 8/19 only the competition, regular class resumes on Sunday. 

Timeline, Saturday August 19th:

 Arrive: 8:00AM - Registration begins 

Announcements: 8:30AM - Standards and details of the day 

WOD: 9:00AM - First heat begins
(there will be approximately 3 workouts and one championship wod)

Event End: 3:00PM ...Estimated

Brawl in the Burbs 2023

 

7.24.23

AMRAP in 20 Minutes:

5 Chest to Bar Pull-ups

10 Overhead Squats (65/95#)

15 Box Jumps (20/24")

Quote: 

“Reconnect to what makes you happy and brings you Joy. If there is something that used to make you happy which you have stopped doing, do it again. Seek to find deeper meaning and significance rather than living on the surface.” ― Susan C. Young