W.O.D. 4.26.15

Test Day- 3 RM Press

Record results and compare to (1.28.15)

Sunday skills:
for time:
Clean and Jerk (105/155#)
Bar Muscle up

"The boy who is going to make a great man must not make up his mind merely to overcome a thousand obstacles, but to win in spite of a thousand repulses and defeats."
-Theodore Roosevelt


W.O.D. 4.25.15

Fight Gone Strongman:
In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.
The stations are:
1. Yoke (200/300#)
2. Atlas Stone (over racked barbell)
3. GHD Bench Press (33/45)
4. Ground to overhead Keg or Log
5. Farmers Carry (105/155#)
The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."
-John Quincy Adams


W.O.D. 4.24.15

 Everyone is HAPPY!

3 Rounds for time:
400 Meter Run
500 Meter Row

"Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."
-Michael Jordan


W.O.D. 4.23.15

30 Rounds for time:
1 Deadift
1 Squat Clean
1 Front Squat
1 Push/Split Jerk
(any shoulder to overhead is permitted)

The Complex must be done in it's entirety to be counted for one round. Scale weight to maximize intensity. Use one weight for the entire workout.

Endurance Note from Coach TP:
The track workout at 5:30 will encompass our first timed 1 mile run. This is a test of fitness and we will repeat it every 4-5 weeks. After a recovery period we will be ready for some speedwork in the form of 2x200m then 2x100m, which activates the fast twitch muscle fibers that you don't want to become dormant!

"All the adversity I've had in my life, all my troubles and obstacles, have strengthened me... You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you."
-Walt Disney


W.O.D. 4.22.15

AMRAP in 15 minutes
1 Wall Ascent (6ft/8ft)
10 Kettlebell Swings (55#/70#)
1 Wall Ascent (6ft/8ft)

Cash out:
Reverse Hyper 3 sets of 20 reps
“Count your age by friends, not years. Count your life by smiles, not tears.”
― John Lennon


Congratulations to Tim H. and his wife Anna, baby GIRL...Alexandra Katarzyna Hennessey arrived at 12:17. 6lbs 10.5oz. Mom, Dad and baby are all doing great! We are so excited to have another CrossFit Baby on board!


W.O.D. 4.21.15

Back Squat

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

“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!


AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Air Squats

"Knowing yourself is the beginning of all wisdom."
- Aristotle


 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.

"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

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.

"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.

“Curiosity is one of the permanent and certain characteristics of a vigorous intellect.”
― Samuel Johnson, The Rambler