W.O.D. 7.22.17

Finally, the event that all of you have been waiting for! The day has arrived and it is time to crown our newest King and Queen. 

This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. 

 At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There is NO regular class today only the competition, regular class resumes on Sunday. 

Timeline: Arrive: 8:15AM- Registration begins 

Announcements: 8:40 AM Standards and details of the day 

WOD: 9:00AM - First heat begins 

Event End: 3:15 PM -...Estimated

Quote: 

“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.”

- Johann Wolfgang Von Goethe

W.O.D. 7.21.17

Teams of 2, one athlete working at at time:

6 rounds for time of: 

24 air squats 

24 push-ups 

24 walking-lunge steps 

Run 400 meters

*athletes will run the 400 Meters together

Quote:

'The wound is the place where the light enters you.' -- Rumi

W.O.D. 7.20.17

 "I just came  for the photos"
"I love buffalo chicken"

 Thanks for dropping in Chris!

for time:

50 Calories Row

50 Calories Air Bike

50 Burpee Box Jump Overs (20/24")

50 Double Unders

Quote:

'The risk of a wrong decision is preferable to the terror of indecision.'

 -- Maimonides

W.O.D. 7.19.17

All for time:

1 Mile Run 

then:

15-12-9

Shoulder to Overhead (105/155#)

Chest to Bar Pull-ups

(Time cap 20:00)

Quote:

"Motivation is what gets you started. Habit is what keeps you going."

 -- Jim Ryun

W.O.D. 7.18.17

TEST DAY- RECORD RESULTS

5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 

AMRAP in 7

10 Thrusters (75/115#)

15 Alternating Dumbbell Snatch (35/50#)

  CLICK HERE to compare to (1.3.17)

or

  CLICK HERE to compare to 4.5.17)

Community Notes:

Join us at 5:30 PM tonight for Mobility with Shawna...Upstairs in the Annex.

Quote:

"Courage is resistance to fear, mastery of fear -- not absence of fear." 

-- Mark Twain

2017 King and Queen of Prussia Workouts

The Heats

Workout 1: Comfortably Numb

For time: 21-15-9 of Thrusters and Box Jumps with a 400m run after each round. 

The weight for the thruster is 95# for men and 65# for ladies.  The height of the box is 24” for men and 20” for ladies. 

This workout has a 15 minute time cap.

Workout 2: Survivor

Clean ladder (squat or power)

During this workout, athletes will have 10 seconds to transition to the bar followed by 20 seconds to successfully perform the lift which ends with the athlete standing, fully extended at the hip and knee. 

The ladies will rotate through 10 bars (55-75-95-105-115-135-155-175-185-200)

The men will also rotate through 10 bars (75-95-115-135-155-185-205-225-245-265)

Workout 3: What goes up…

AMRAP:  2 rounds with 1 minute rotations of (pull-ups, kettlebell swings, bar-facing burpees over the bar, deadlifts)

The weight for the American kettlebell swing is 53# for men and 35# for ladies. 

The weight for the deadlift is 135# for men and 95# for ladies. 

Floater: Upsy-Daisy

AMRAP in 4 minutes of ground to over shoulder sandbag throws

The weight for the men’s sandbag is 75#

The weight for the ladies sandbag is 35#

W.O.D. 7.17.17

For time:

12 Clean and Jerks (95/135#)

5 Wall Ascents (6/8ft)

12 Power Snatch (95/135#)

5 Wall Ascents (6/8ft)

12 Bar Muscle Ups

5 Wall Ascents (6/8ft)

5 Rope Climbs 20 ft (or 15 ft on the short ropes)

Community Notes:

Join us tomorrow 7/18 at 5:30 PM for Mobility with Shawna...Upstairs in the Annex.

The King and Queen of Prussia will be held all day on Saturday and give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about.

If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too!

See you there!

 There is NO regular classes on Saturday 7/22 only the competition, regular class resumes on Sunday.

A few details about the day of the King and Queen of Prussia are below- WOD's and HEATS will be up in the next day or two...

 Timeline: Arrive: 8:15AM- Registration begins
 Announcements: 8:40 AM Standards and details of the day
 WOD: 9:00AM - First heat begins
 Event End: 3:15 PM -...Estimated

Quote:

"Life is 10 percent what happens to you and 90 percent how you react to it.”

-- Charles R. Swindoll

W.O.D. 7.16.17

Scotty 

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

 Complete as many rounds as possible in 11 minutes of: 

5 deadlifts, 215/315 lb. 

18 wall-ball shots, 14/20-lb. ball 

17 burpees, over the bar 

Score is total rounds

Quote:

You’ve always had the power my dear, you just had to learn it for yourself.

-Glinda, The Wizard of Oz

W.O.D. 7.15.17

Who's ready for the King and Queen of Prussia 2017???

Workouts and heats will be announced this week so you can prepare!

No classes on 7/22...ONLY our internal competition "The King and Queen of Prussia"

Teams of 2; 20 Minute AMRAP of:

5 Front Squats 110/165#

5 Burpees over the Bar

7/10 Calories on the Air Bike

Partners switch after each round has been completed.

Community Notes:

FREE SUMMER SATURDAY - Today, bring a friend for FREE to the 9 or 10 AM CrossFit class!

Quote:

Never be ashamed of a scar. It simply means you were stronger than whatever tried to hurt you.

Good Luck Tim!

Coach Tim takes on his second full Ironman on July 23rd in Lake Placid!
Wish him well this week when you see him at the box!

Tim specializes in the shorter distances and really enjoys them - the Olympic and Sprint Triathlons. 

For the second time (since Arizona in 2012) Tim will take on The full Ironman -140.6 total miles; it's a tough mental game and excruciating distance for all three disciplines both leading up to and during the race.

He will Swim 2.4 Miles, Bike 112 Miles and Run 26.2 Miles

His goal is 11 hours or less. It will all come down to the run after the bike. He's gonna have to hold off just right on his power output on the bike to leave enough juice in his legs for a good, solid marathon in order to hit that goal.

CLICK HERE for the link to the course and event details.

Tim- CrossFit KOP is cheering for you---GOOD LUCK!

W.O.D. 7.14.17

TEST DAY- RECORD RESULTS

Gwen 

 Clean and jerk 

15-12-9 reps 

 Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. Use same load for each set. 

Rest as needed between sets.

Score will be total load used.

CLICK HERE to compare to (1/23/17)
or CLICK HERE to compare to (4/27/17)

Community Notes:
FREE SUMMER SATURDAY - Tomorrow, bring a friend for FREE to the 9 or 10 AM CrossFit class!

Quote:

“When things go wrong, don't go with them.” 

 ― Elvis Presley