10.24.2014

W.O.D. 10.25.14

Judgement day

CrossFit Total

1 RM on Back Squat, Shoulder Press, Deadlift

Total weight for all three lifts is the score.

You will complete warm-up sets prior to the 1RM attempts, but athletes only get 3 official attempts to get a 1RM. The order of the lifts must be as stated above.

Click here to read the Journal article regarding CrossFit Total.
Click here to read the basic strength standards for men and women.

Quote:
“A man who wants to lead the orchestra must turn his back on the crowd.” 
– Max Lucado

10.23.2014

W.O.D. 10.24.14

Intensity in Judging...

ANGIE:
Complete in order: 
You can break into whatever sets you need to finish the 100 of each movement, but you must go in order. 

100 Pull-ups
100 Push-up 
100 Sit-ups 
100 Squats

(For newer athletes the total reps can be scaled)

Quote: 
“You don’t lead by pointing and telling people some place to go. You lead by going to that place and making a case.” 
– Ken Kesey

Congratulations

...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations. 

10.22.2014

W.O.D. 10.23.14


Keith and Jessi from SuperFit Philly 2014

"Kelly"
 Five rounds for time of:
Run 400 meters
30 Box jumps, 24/20 inch box
30 Wall Ball shots, 14/20 pound ball to 9/10ft target

Quote:
“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams

10.21.2014

W.O.D. 10.22.14

 #fristers

Annie
50-40-30-20-10
Double Unders
Sit-ups

then
Front Squat:
1*5 70%
1*5 75%
1*5 80%
1*5 85%

Community Notes: 
Check out a "special" boot-camp on November 8th at 9:00AM, click here to sign up. Weather permitting this will be run out of the Annex. 

Quote:
“Leadership and learning are indispensable to each other.” 
– John Fitzgerald Kennedy

10.20.2014

W.O.D. 10.21.14


Benchmark Day #2--Athletes Choice

Grace
for time
30 Clean and Jerks (95/135#)

or

Isabel
for time
30 Snatches (95/135#)

Quote:
“A teacher affects eternity; he can never tell where his influence stops.” 
– Henry Adams

10.19.2014

W.O.D. 10.20.14

Thank you to the judges, athletes and friends who made SuperFit Philly successful. CF KOP rocks!
Cate and Aimee came in 6th in the F/F RX and Keith and Jessi came in 6th in the F/M RX divisions. 

Fran
21-15-19 
Thrusters (65/95#)
Pull-ups

There is no better benchmark to start with than FRAN!  Depending on class size and athletes you will have a counter for this workout. Benchmark week will run through Sunday the 26th. 

Quote:
We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths. 
- Walt Disney 

CrosssFit KOP/Bridgeport Barbell Club T-Shirt Idea Contest


Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?

Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to crossfitkop@gmail.com or "post to comments" by Friday, October 24th.

One submission per person. If your idea gets printed you will get a free shirt!

10.18.2014

W.O.D. 10.19.14


Deadlift
5-5-5-5-5

Cash out:
Coaches Choice

Quote:
A bend in the road is not the end of the road... unless you fail to make the turn. 
~Author Unknown

10.17.2014

W.O.D. 10.18.14


CrossFit King of Prussia will be CLOSED today for ALL classes and resume our regular schedule tomorrow, Sunday October, 19th. We are hosting SuperFit Philadelphia for the second year in a running, please come out to spectate and cheer on our athletes and those joining us from across the Tri-state area!

If you want to get your WOD in, you can go to CrossFit Harmony at 9:00AM for the daily WOD.  This is FREE for KoP members. 

We are READY for SuperFit

 New Clearance sales at the KoP store!
 Floors are clean...
CFKoP will be closed tomorrow...join us to spectate and wish our competitors good luck!
We will resume regular schedule on Sunday.