6.25.2017

W.O.D. 6.26.17

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson. 


TEST DAY- RECORD RESULTS
"Bull"
 Two rounds for time of: 
200 Double-unders 
50 Overhead squats (95/135#) 
50 Pull-ups 
Run 1 mile

or

"1/2 Bull"
 Two rounds for time of: 
100 Double-unders 
25 Overhead squats (95/135#) 
25 Pull-ups
Run 800 M 


Quote:
“I want to inspire people. I want someone to look at me and say, "Because of you I didn't give up."
-Evan Carmichael

6.24.2017

W.O.D. 6.25.17

Sumo-deadlift 
5-5-5-5-5

Cash out:
AMRAP in 10 Minutes
5 Sumo-deadlifts (at 70% of your 5 RM)
18 Wallballs (14/20# to 9/10ft)

Quote: 
 “Fitness is about so much more than exercise. It's a catalyst for positive change..."
-Amanda Russell

6.23.2017

W.O.D. 6.24.17

5 Rounds for time:
10 Chest to Bar Pull-ups
12 Back Squats 105/155 (from the floor)
400 Meter Run
1:00 Minutes Rest

(Time cap 25 Minutes)

Quote: 
 “If you want it bad enough, you’ll find a way to make it happen.”
-Cassey Ho

6.22.2017

W.O.D. 6.23.17






3 Rounds for time of:
12/15 Calorie Air Bike 
12 Lateral Burpees over the bar
9 Unbroken Clean and Jerks (95/135#)

Quote: 
 “If something stands between you and your success, move it. Never be denied.”
-Dwayne "The Rock" Johnson

6.21.2017

W.O.D. 6.22.17













TEST DAY- RECORD RESULTS

"Nasty Girls" 
3 rounds for time of:
50 Air Squats
7 Muscle-ups (RING)
10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)

Quote: 
“Success is not the key to happiness. Happiness is the key to success."
-Albert Schweitzer

6.20.2017

W.O.D. 6.21.17

AMRAP in 20 Minutes:
5 Pull-ups
10 Box Jumps (20/24#)
15 Calorie Row
20 Kettlebell Swings (35/53#)

Quote: 
"It's not about being the best. It's about being better than you were yesterday."
-Stephanie Chapa

6.19.2017

W.O.D. 6.20.17

TEST DAY- RECORD RESULTS
1 RM Snatch

Cash out:
1:00 Low Plank Hold-->1:00 Hollow Body Hold -->1:00 Handstand Hold
:45 Low Plank Hold-->:45 Hollow Body Hold -->:45 Handstand Hold
:30 Low Plank Hold-->:30 Hollow Body Hold-->:30 Handstand Hold

(compare to 3.6.17)

Quote: 
 “Combine your natural ability with a mission to help people and you will have a rich, fulfilling life.”
-Bryan Krahn

6.18.2017

W.O.D. 6.19.17








3 Rounds for time of:
15 Toes to Bar
25 ft Front Rack Walking Lunge (35/55# Dumbbells)
50 Double Unders 
25 Push-ups

Quote:
“Motivation is what gets you started. Habit is what keeps you going.”
-Jim Ryan

6.17.2017

W.O.D. 6.18.17

Happy Father's Day to all the CrossFit KoP Dads out there!

Diane
21-15-9
Deadlift (155/225#)
Handstand Push-ups

Cash out/Cool down:
Row 1000 Meters

Quote: 
"A contented mind is the greatest blessing a man can enjoy in this world." 
-Joseph Addison

6.16.2017

W.O.D. 6.17.17


Bring a friend to try CrossFit King of Prussia this summer for FREE! 
Join us TODAY at 9am or 10am for our FIRST FREE Summer Saturday!

"Baseline X3" 
For time:
3 Rounds of:
500 Meter Row
40 Air Squats
30 Sit-ups 
20 Push-ups
10 Pull-ups

Quote:
"Some memories never leave your bones, like the salt in the sea; they become part of you and your carry them."



6.15.2017

W.O.D. 6.16.17


Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us tomorrow at 9am or 10am for our FIRST FREE Summer Saturday!

3 rounds for time of: 
20 Calorie Air Bike
20 Front squats (75/115#)
20 Push presses (75/115#)
20 GHD sit ups

Quote:
"Reading is to the mind what exercise is to the body." 
Joseph Addison

Photos:





6.14.2017

W.O.D. 6.15.17











Barbell Complex for MAX load

1 Power Clean + 1 Squat Clean + 1 Front Squat

*touch and go from the ground

Quote:
"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." 
-John F. Kennedy

6.13.2017

W.O.D. 6.14.17

For time: 
21 Thrusters (95/135#)
2 Legless Rope Climbs (15')
15 Thrusters (95/135#)
2 Legless Rope Climbs (15')
9 Thrusters (95/135#)
2 Legless Rope Climbs (15')

Coaches Notes:
If you cannot complete Legless rope climbs, scale using your legs and going to 20ft or 15 ft depending on level and ability. 

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

Quote:
"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."
-Morihei Ueshiba

6.12.2017

W.O.D. 6.13.17


Bring a friend to try CrossFit King of Prussia this summer for FREE!
Join us on SATURDAY 6/17 at 9am or 10am for our FIRST FREE Summer Saturday!

AMRAP in 25 Minutes:
400 Meter Run
5 Wall Ascents (6/8ft)
5 Clean and Jerks (155/225#)

Quote:
"Reading is to the mind what exercise is to the body." 
Joseph Addison

Photos:






6.11.2017

W.O.D. 6.12.17





TEST DAY-RECORD RESULTS
30 Bar MU for time

compare to (3.21.17)


Cash out:
50 Kettlebell Swings (35/53#)
40 Wallballs (14/20# to 9/10ft)
30 Box Jumps (20/24")
20 Push-ups
10 Chest to Bar Pull-ups
(time cap 8:00 Minutes)

Quote: 
He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” 
—Louisa May Alcott