In this workout, you will perform double unders from 0:00 to 1:00 and then deadlifts from 1:01 to 2:00 and so forth until you get to 20 minutes. Your score will be the total number of double unders and deadlifts performed...for instance 500/150. The weight for the Deadlift is 135/95#...it should be a weight that is very easy for you to move when you are not fatigued. Also, the double unders should only be performed if you are proficient enough at them that you get fatigued.
The foolish man seeks happiness in the distance; the wise grows it under his feet.
This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! Scale as necessary based on class size and level and ability.
Community Notes: Today, Thursday, December 26th we will run the following classes:
6:30 PM - BBC - Strength class
“Count your age by friends, not years. Count your life by smiles, not tears.”
12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
2 Hand Stand Push-ups
3 Box Jumps (21"/25")
4 Med Ball Clean (14/20)
5 Clean and Jerk ( 75/115)
6 Toes to Bar
8 Sumo Deadlift High Pull (75/115)
9 Wall Balls (14/20) to (9ft/10ft)
10 Thrusters (75/115)
11 DB Squat Snatch 11L/11R 25/40
12 Wall Ascents (6ft/8ft)
sing the 12 days of Christmas to yourself and follow the
exercises...You will complete (1 Deadlift)...then (2 Hand Stand Push-ups and 1
Deadlfit)...then (3 Box Jumps, 2 Hand Stand Push-ups and 1 Deadlfit)...and
so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be
finished with the workout. This is a chipper, so be ready. We will scale
to level and ability.
We are allowing the workout to be done in teams of two, one
athlete working at a time OR SOLO. This is a slightly different than the version we have run in the past and will prove to be even better! As always we can scale this according to level and ability...drop in rate is $20 for any visitors.
CrossFit KoP will be closed tomorrow for Christmas, December 25th.
"He who has not Christmas in his heart will never find it under a tree."
Score will be total amount of Back squats competed in each 2 Minute segment (i.e. 19-22-28=69)* indicate each round separately and the total.
Rest 5 minutes
...then for time complete:
Hang Power Snatch (65/95)
Bar Muscle Up
Score will be total time for the second component (these are two separate mini WODs---ENJOY)
Prepare yourself for Delaware County's first Female-Only TEAM
CrossFit competition! Teams of two will face off against each other in a
battle of the CrossFit 'Girls' - like 'Fran', 'Diane' and
'Nancy'...WOD's will be announced closer to competition time. The
competition will be smoking hot--sign up today!
This competition is open to female pairs and will feature a novice
and RX divisions. Cost to enter is $75 per team and includes a T-shirt
and snacks for competitors. Registration deadline is January 18th and we
will accept no more than 50 teams.
Tuesday, December, 24th we will run the following classes:
10:30 AM - BBC- Strength class
Christmas Day: Wednesday December 25th:
Thursday, December 26th we will run the following classes:
6:30 PM - BBC - Strength class
Tuesday, December 31st we will run the following classes:
10:30 AM - Structured and BBC Strength
New Years Day: Wednesday, January 1st, 2014:
The 'Gift of Fitness' makes a lovely present, CrossFit KoP is offering a special Gift Certificate deal for the holiday. Click here for more details... and don't forget to check out the CFKoP store, we have limited edition Snow Angel T-shirts and NEW long sleeved Thermals for men and women. Get yours today!!
This workout runs every minute on the minute for 30 minutes.
Start with one rep of each movement on the first minute, then add one rep every minute thereafter.
Minute One: 1 Burpee, 1 KBS
Minute Two: 2 Burpees, 2 KBS
Minute Three: 3 Burpees, 3 KBS
Minute Four: 4 Burpees, 4 KBS etc ...
Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again.
Your total number of reps is your final score for this WOD.
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there. CrossFit Kids "cubs" class will be cancelled.
"Difficulties in life are intended to make us better, not bitter."
CFKoP coaches and members continue to better their training...
today we learned from Dimitri Klokov, Vasily Polovnikov and Ilya Ilyin
AMRAP in 8 minutes
Run 200 Meters
8 Power Cleans (95/135#)
rest 2 Minutes
AMRAP in 6 minutes
4 Snatches (95/135#)
1 Rope Climb
Rest 2 Minutes
AMRAP in 4 minutes
5 Thrusters (95/135#)
5 Chest to Bar Pull-ups
Record score as rounds and reps.
All weekend classes will be held at the Annex. We are hosting a Level 1 seminar. Please meet and park at the Annex.
This Saturday, 12/14, CrossFit R5 is hosting a Masters Madness competition. CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.
“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”
Work up to a heavy single in the Clean and Jerk and Snatch
Record total for Clean and Jerk and Snatch
Classes this evening 4:30/5:30 and 6:30PM will be held in the Annex. There will be NO barbell class today and NO kids class. We are hosting Dimitry Klokov for a seminar from 2-6PM.
Saturday, 12/14, CrossFit R5 is hosting a Masters Madness
competition. CrossFit KoP has the following athletes competing; please
go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane
PR., Stasie, Mark C., Patrick P., King and Mike P.
“Education is the most powerful weapon which you can use to change the world.”
Classes on Tuesday, December 10th-- 4:30/5:30 and 6:30PM will be held in the
Annex. There will be no barbell class and No kids class. We are hosting Dimitry
Klokov and friends for a seminar from 2-6PM. There are spots available, click here to sign up today.
The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.
World Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman