5.24.2019

W.O.D. 5.25.19

In 15 Minutes:
Build to a 1 RM Power Clean

AMRAP in 15 Minutes:
7 Power Cleans (95/135#)
7 Burpees
14 GHD Sit-ups


Quote: 
"Before you are a leader, success is all about growing yourself. When you become a leader, success is all about growing others." 
- Jack Welch

5.23.2019

W.O.D. 5.24.19










PARTNER WOD!

4 Rounds for Time:
400 Meter Run (together)
50 Wallballs (14/20 to 9/10ft)
40 Toes to Bar

*break up work as needed, one athlete works at a time.


Quote: 
"Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success." 
- C. S. Lewis

5.22.2019

W.O.D. 5.23.19





A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 






"The Seven"
 Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (95/135#)
7 Knees to elbows
7 Deadlifts (165/245#)
7 Burpees
7 Kettlebell swings (53/70#)
7 Pull-ups

CLICK HERE (to compare to 2.20.19)

Community Note:
Endurance at 6pm Thursday is going to be a hill workout - park at last years location (Upper Merion Track) and meeting point near the track and bring water. You may use 411 Crossfield Road in KOP as a guide address to park near the track.

Quote: 
"The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty." 
- Zig Ziglar

King and Queen of Prussia 2019



SIGN UP TODAY!

On June 22nd, at 9:00AM in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host our annual competition for all non-coaching members of the gym - The King and Queen of Prussia. Athletes will compete in three or four WODs and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on a trophy that is proudly be displayed in the main lobby and their picture featured on the wall.

We encourage you to participate and take this opportunity to have your friends and family come and watch you compete. The WODs will be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.

Don't delay, sign up today at the box today or post to comments!! You must sign up by 6/10. Workouts will be announced prior to the event.

Following the competition we will have a "stink and drink"; food and beverage is welcome and we will have some catered to share.

SIGN UP TODAY!

5.21.2019

W.O.D. 5.22.19

TEST DAY- RECORD RESULTS

15 Rep Overhead Squat

Skill Cash out #1:
For time:
500 Meter Ski

Skill Cash out #2:
Not for time:
5 x 5 Strict Pull-ups

Skill Cash out #3:
Not for time:
25 Hip Back Extensions

CLICK HERE to compare to (2.13.19)

Coaches Notes:
Athletes will rotate through the skill cash outs after the 15 rep max ohs.

Quote: 
"Your positive action combined with positive thinking results in success." 
- Shiv Khera

Memorial Day Murph


Join us on Monday, May 27th for Memorial Day and Honor Lieutenant Michael Murphy. 
We will have rolling heats starting at 9am through 11am. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

 "Murph" 
For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run. 

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

5.20.2019

W.O.D. 5.21.19







For time:
3 Minute Handstand Hold (against the wall)
100 Air Squats
150 feet of Handstand walk
100 Air Squats
30 Handstand Push-ups

Community Note:
Join us tonight at 5:30pm for BOOTCAMP!

Quote: 
"The road to success is not easy to navigate, but with hard work, drive and passion, it's possible to achieve the American dream."
- Tommy Hilfiger

5.19.2019

W.O.D. 5.20.19






4 Rounds for time of:
400 Meter Run or Row (athletes choice)
4 Ring Muscle-ups
40 Double Unders

Quote: 
"Self-belief and hard work will always earn you success."
- Virat Kohli

5.18.2019

W.O.D. 5.19.19







Back Squat
5-5-5-5-5

Cash out:
For time:
36 Wall balls (14/20 to 9/10 ft)
12 Bar Muscle-Ups
27 Wall balls (14/20 to 9/10 ft)
9 Bar Muscle-Ups
18 Wall balls (14/20 to 9/10 ft)
6 Bar Muscle-ups

(time cap 10:00)

Quote: 
"You must be passionate, you must dedicate yourself, and you must be relentless in the pursuit of your goals. If you do, you will be successful." 
- Steve Garvey

5.17.2019

W.O.D. 5.18.19







3 Rounds for time of: 
400m Run 
200m Farmer Carry (35/50#) 
100 ft Overhead Walking Lunge (One DB- 35/50#) 
5 Rope Climbs (15')

Quote: 
"Success isn't measured by money or power or social rank. Success is measured by your discipline and inner peace." 
- Mike Ditka

5.16.2019

W.O.D. 5.17.19






(don't forget to join us for PROM tonight)

TEST DAY- RECORD RESULTS

 "DT" 
 Five rounds for time of: 
 12 Deadlifts (105/155#) 
 9 Hang power cleans (105/155#) 
 6 Push jerks (105/155#)

  CLICK HERE to compare to 2.6.19

CLICK HERE to compare to 2016

Community Note:
Please join us for "PROM" TONIGHT at 7:00PM.
This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

THERE WILL BE NO 6:30 PM CLASSES TODAY 
(but join us to decorate for prom)

Quote:
"The path from dreams to success does exist. May you have the vision to find it, the courage to get on to it, and the perseverance to follow it."
- Kalpana Chawla