2.19.2017

W.O.D. 2.20.17

Tabata Barbell 
Tabata deadlift, (95/135)
Tabata hang power clean, (95/135)
Tabata front squat, (45/65)
Tabata push press, (45/65)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 
Rest one minute between exercises. 

 Score is total reps from all 32 intervals.

Community Notes:
This FRIDAY is the first week of the CrossFit Games OPEN, we will run heats from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:
“A brave man acknowledges the strength of others.”
 ― Veronica Roth, Divergent

2.18.2017

W.O.D. 2.19.17

5 Rounds 
12/15 Calories Air Bike
20 Calories Rower
--Rest 3 Minutes---
Take 15 Minutes to Find your 1RM Clean and Jerk

Quote: 
"Happiness is a butterfly, which when pursued, is always beyond your grasp, but which, if you will sit down quietly, may alight upon you." 
-Nathaniel Hawthorne

2.17.2017

W.O.D. 2.18.17

EMOM for 5 Minutes 
3 Overhead Squats (load should be moderate to heavy)

For time:
12-9-6
Deadlift (205/315#)
Overhead Squat (95/135#)
Bar Muscle up

Quote: 
"Great minds discuss ideas; average minds discuss events; small minds discuss people." 
-Eleanor Roosevelt

2.16.2017

W.O.D. 2.17.17








"Helen" -TEST DAY RECORD RESULTS
Three rounds for time: 
Run 400 meters 
21 Kettlebell swings 35/53#
12 Pull-ups

Skill Cash out:
60 Pistols

Community Notes:
There will be a CrossFit KoP Social at 7:00PM TONIGHT at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge, friends and community!

Quote: 
"Success is walking from failure to failure with no loss of enthusiasm." 
-Winston Churchill

2.15.2017

W.O.D. 2.16.17






4 Rounds for time of:
30 Wallballs 14/20# to 9/10 ft
15 Toes to Bar
15 Hand Stand Push-ups
Rest 2:00 minutes

(time cap 20:00)

Community Notes:
There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge, friends and community!

Quote: 
"Success usually comes to those who are too busy to be looking for it." 
-Henry David Thoreau

2.14.2017

W.O.D. 2.15.17

TEST DAY- RECORD RESULTS
2 RM Hang Squat Clean

Cash out:
50-40-30-20-10
Double Unders
Air Squats
(time cap 8:00 minutes)

Community Notes:

Join Shawna TONIGHT at 5:30PM in the Annex Upstairs for one hour of Mobility work, YES you all need it!

There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge!

Quote: 
The heart has its reasons of which reason knows nothing. 
-Blaise Pascal

Nutrition Chalenge

Congratulations to the Winners of the nutrition Challenge, the TOP Male and Female will will both get a FREE Month at CrossFit King of Prussia.


Top 3 men: 
Mike Simonson 
Mark Spak 
Edwin Leon 

Top 3 women: 
Jodilee Cummins 
Ali Stuart 
Ellie Hammel

2.13.2017

W.O.D. 2.14.17


The Annual Valentines Day Massacre
(our 9th Year!!!)
Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.

50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run

  Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at 9:30 AM today!
We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Past Results: 
(2.12.16)    (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

Community Notes:

Join Shawna at 5:30PM on Wednesday (2/15) in the Annex Upstairs for one hour of Mobility work, YES you all need it!

There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge!

Quote: 
Love is our true destiny. We do not find the meaning of life by ourselves alone - we find it with another. 
-Thomas Merton

Photos:


2.12.2017

W.O.D. 2.13.17

#blackoutWoD










Skill: Ring Dip
5 Ring dips on the minute for 5 Minutes

WOD:
21-15-9
Box Jump (24/30")
Shoulder to Overhead (95/135#)
Hand Release Push-ups

Community Notes:
Join us tomorrow, Valentines Day (2/14) for our 9th Annual Valentines Day Massacre.
  Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at 9:30 AM today!
We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Join Shawna at 5:30PM on Wednesday (2/15) in the Annex Upstairs for one hour of Mobility work, YES you all need it!

There will be a CrossFit KoP Social at 7:00PM on Friday night (2/17) at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge!

Quote: 
They invented hugs to let people know you love them without saying anything. 
-Bil Keane

2.11.2017

W.O.D. 2.12.17

AMRAP in 20 Minutes:
15 Hang Power Clean and Jerk 65/95#
15 Burpees over the Bar
Run 400 Meter Run

Community Notes:
The Nutrition Challenge Final WOD and Measurements will occur TODAY Sunday 2/12 at 11:00AM. Make sure to show up, see your progress and get your T-shirt!

Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

Quote: 
“In three words I can sum up everything I’ve learned about life: it goes on.” 
― Robert Frost

2.10.2017

W.O.D. 2.11.17

Successful Muscle-Up Clinic!

TEST DAY-RECORD RESULTS
3 RM Bench Press

Cash out:
AMRAP in 5 Minutes
5 Chest to Bar Pull-ups
50 Double Unders

Community Notes:
The Nutrition Challenge Final WOD and Measurements will occur, tomorrow, Sunday 2/12 at 11:00AM. Make sure to show up, see your progress and get your T-shirt!

Join us TODAY Saturday 2/11 at 11:00 AM for a Muscle up Clinic.
FREE for members, $25 for non-members.

Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

Quote: 
“You only live once, but if you do it right, once is enough.” 
― Mae West