W.O.D. 4.25.14

"Running Randy"

for time complete:

75 Power Snatches @ 75/55# 

...then directly following complete an 800 Meter Run 

Score should be recorded as follows i.e.(Randy time, total time) (4:05, 7:15)

Read:

Life Lessons from CrossFit Kids.

Community Notes:

Good luck to Mike T, Dave N, Cate K and Aimee competing in the Masters of the universe competition at CrossFit Generation on Saturday. If you have time come out to check out this event..."masters" starts at 35 years old...and 9AM!!

Quote:

“Courage is the most important of all the virtues because without courage, you can't practice any other virtue consistently.” 

― Maya Angelou

W.O.D. 4.24.14

 HELL YES REGI---PR 155#

Take 20 Minutes to get to your 1RM Split Jerk

then...

AMRAP in 7 Minutes

25 Double Unders

2 Bar Muscle Ups

Coaches Notes:

 The AMRAP is meant to be FAST, if 25 DU's will take you over a minute, consider scaling back to less reps to have a faster cycle time (i.e 15 reps or use attempts).  Bar Muscle Ups can be scaled from a box to a high bar or a racked bar closer to the ground.

Quote:

“Those who cannot change their minds cannot change anything.”
― George Bernard Shaw

W.O.D. 4.23.14

5 Rounds:

5 Front Squats (155/225#)

200 Meter MAX EFFORT Sprint

*Full recovery is allowed before starting the next round.

Record times separately, for example (1:08, 1:16, 1:09, 1:10, 1:12)

Quote:

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."

- William James

W.O.D. 4.22.14

Five rounds for time of:

Row 500 meters

95/135 pound Bench press, 15 reps

Quote:

"At one point in your life you either have the thing you want or the reasons why you don't"
- Andy Roddick

Row row row your boat...

This was so much easier in round one!

Raise your hand if your Sure!

W.O.D. 4.21.14

12-10-8-6-4-2

Squat Clean Thruster 135/95#

Handstand Push Ups
Kettlebell Swings (55/70#)

Quote:

"That's the biggest gift I can give anybody: 'Wake up, be aware of who you are, what you're doing and what you can do to prevent yourself from becoming ill."
-Maya Angelou

W.O.D. 4.20.14

We are CLOSED today for Easter--Happy Easter!
CrossFit King of Prussia will re-open Monday for normal hours.

W.O.D. 4.19.14

10AM Egg Hunters!

EASTER EGG HUNT WOD:
A.M.E.P in 20mins (As Many EGGS as Possible)

Your Team has 20 minutes to find eggs and complete indicated tasks.

One egg must be found and completed before moving on to find the next.
Team must complete reps x # of people on the team.
Reps do not have to be distributed evenly.

All athletes may work at the same time.
1. 25 Air Squats
2. 20 Wall Balls
3. 15 Burpees
4. 20 walking Lunges
5. Run around Perimeter (all team members)
6. 10 Broad Jumps
7. Plank for 1 Minute in front of a coach
8. 20 Push ups
9. 20 Slam Balls
10. 30 Situps
11. 25 Lateral Jumps over hurdles
12. 1 Partner Carry Between Cones
13. 40 Double Unders/80 Single Unders
14. 15 Mountain Climbers (each foot)
15. 25 Jumping Jacks

Team with the MOST EGGS, WINS (a special prize)!!! 

Community Notes:

This is a FREE class for all members, friends and family.  All ages welcome.

W.O.D. 4.18.14

AMRAP in 7 Minutes

12 Lunges 65/95# bar racked on back (6R/6L)*

12 Push Press 65/95#

rest 1:00 minute

AMRAP in 7 Minutes

10 Toes to Bar

10 Snatches 65/95#

Coaches notes:

*The bar should be moved to the front rack before the Push Press is started. 

Advanced athletes can lunge with bars overhead and novice can lunge with no weight component.

Community notes:
Tomorrow is our Easter Egg hunt/WOD at the 9:00 and 10:00AM.  This is a FREE class for members and friends. All ages are welcome.

Read:

On CrossFit and Risk by Julie Foucher

Quote:

"It is during our darkest moments that we must focus to see the light."

-Aristotle Onassis

W.O.D. 4.17.14

CrossFit KoP will be starting a NEW Boot Camp...who's in? 
It begins on 4/28 with Aimee...come prepared for the unknown and unknowable.  Members and non-members are all welcome.

Deadlift

1-10-1-20-1-30 reps

*Record weight used at each set and total.

Cash out:

Max set of strung Double Unders

Community Notes:

For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

Quote:

“Every strike brings me closer to the next home run.” 

― Babe Ruth

Today's Photos:

 Results from 6/7am

 4:30 results

Welcome to Jill---First Class!

W.O.D. 4.16.14

 New gear at the CrossFit KoP store!

Partner Madness:

Athletes will alternate back and forth for repetitions, the same amount of reps do not have to be completed by each athlete but they must switch each time the bar or ball is set down.

4 Minutes of Medball cleans (14/20#)

4 Minutes of Sumo Deadlift High Pulls (55/75#)

4 Minutes of Overhead Squats (55/75#)

3 Minutes of Medball cleans (14/20#)

3 Minutes of Sumo Deadlift High Pulls (55/75#)

3 Minutes of Overhead Squats (55/75#)

2 Minutes of Medball cleans (14/20#)

2 Minutes of Sumo Deadlift High Pulls (55/75#)

2 Minutes of Overhead Squats (55/75#)

...directly into...

Total time to complete 60 calories on the Row as a team

Coaches Notes:

The scores will be recorded as this:

total reps and row time (i.e. MBC-200, SDLHP-300, OHS-150, 2:30)

Teams of 2 or 3 are preferred based on level and ability of the athletes. 

Community Notes:
On Saturday (4/19) at 9:00 and 10:00AM CrossFit KoP is hosting a FREE class and it is open to everyone...Friends and Family too.  It will be a special version of CrossFit---the Easter Edition, Kids are welcome and encouraged to workout with their parents...but don't be fooled it will be a great workout for EVERYONE.

We will be CLOSED for Easter on 4/20.

Quote:

"We are judged by what we finish, not by what we start."
-Harvey Mckay

CrossFit Endurance Update

For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!