W.O.D. 10.18.17

Barbell Complex
10 sets
(every 2:00 Minutes)
1 Front Squat + 3 Shoulder to Overhead

(Build each set to a MAX weight, prepare to hit your MAX weight between sets 5/7 then work at 80-90% for the remainder of the sets)

Cash out:
3 Rounds:
20 AB-Mat Sit ups
20 Russian Med-Ball Twists

3 Rounds:
20 GHD Sit-ups
20 Hip Extensions

3 Rounds:
20 GHD Sit-ups
20 Hip Back Extensions

“Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” 
—Wayne W. Dyer


W.O.D. 10.17.17

5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

(CLICK HERE to compare to 1.31.17)
 (CLICK HERE to compare to 4.12.17)
(CLICK HERE to compare to 7.29/17)

Cash out:
1000 Meter Row
(for technique, not for time)

“Do not let the behavior of others destroy your inner peace.”
—Dalai Lama


W.O.D. 10.16.17

11.2 Retest
AMRAP in 15 Minutes of:
9 Deadlifts (105/155#)
12 (Hand Release) Push-ups
15 Box Jumps (20/24")

Cash out:
20 L-Pullups

CLICK HERE to compare to 2011

 “Love and peace of mind do protect us. They allow us to overcome the problems that life hands us. They teach us to survive... to live now... to have the courage to confront each day.”
—Bernie Siegel


W.O.D. 10.15.17

 Trunk Or Treat 2017

Halloween is HERE at CFKOP! 
Join us at our annual in-house Workout 'WOLVERINE' Saturday, October 28 at 9am followed by a Halloween Party! Bring a trick or treat to share and don't forget to wear your costume!
Best Costume wins a PRIZE!

 In this workout you move from each of five stations after a minute for three rounds. 
This is a five-minute round from which a one-minute break is allowed before repeating. 
 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
 3. Box Jump: 20" (Reps) 
 4. Push-press: 75/55 pounds (Reps) 
 5. Row: calories (Calories) 

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Community Notes:
Join us for TRUNK OR TREAT - at the Upper Merion Township Building from 2:00-4:00PM. Bring the kids, get dressed!!

Mobility will be next week on Wednesday October 18th at 5:30PM. Join Shawna upstairs in the Annex. 

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. -
Alan Cohen


W.O.D. 10.14.17

 7 AM warriors!
Congratulations to our athletes who competed at the FESTIVUS GAMES and to their solid podium finishes!

with a partner complete the following for time:
150/110 Calorie Row
100/70 Ring Muscle Ups
50 Power Cleans (155/225#)

Community Notes:
Join us for TRUNK OR TREAT - at the Upper Merion Township Building tomorrow from 2:00-4:00PM. Bring the kids, get dressed up!!

Good Luck to Jill H, Mary H, Sydney, Grace, Bryan S and Neil, who are competing at the Festivus Games tomorrow!!

“Don't underestimate your worth by comparing yourself with others.” 
 ― Jaachynma N.E. Agu, The Prince and the Pauper


W.O.D. 10.13.17

For time:
25 Back Squat (185/275#)
25 Deadlift (185/275#)
25 Press (95/135#)

“When you stop living your life based on what others think of you real life begins. At that moment, you will finally see the door of self acceptance opened.” 
 ― Shannon L. Alder


W.O.D. 10.12.17

Halloween is HERE at CFKOP! 
Join us at our annual in-house Workout 'WOLVERINE' Saturday, October 28 at 9am followed by a Halloween Party! Bring a trick or treat to share and don't forget to wear your costume!
Best Costume wins a PRIZE!

3 Rounds for time of:
Run 400 meters
30 GHD Sit-ups
20 Burpees over the bar
10 Overhead Squats (105/155#)

Write it on your heart that every day is the best day in the year. 
-Ralph Waldo Emerson


W.O.D. 10.11.17

Row 1000 Meters
Power Snatch (55/75#)
Row 500 meters

"Optimism doesn't wait on facts. It deals with prospects." 
-Norman Cousins


W.O.D. 10.10.17

AMRAP in 20 Minutes:
40 Wallballs (14/20 to 9/10ft)
30 Toes to Bar 
20 Power Cleans (95/135#)
10 Bar Muscle Ups

"If you knew how much work went into it, you wouldn't call it genius." 


W.O.D. 10.9.17

3 RM Shoulder Press

CLICK HERE to compare to (1.19.17) 
or CLICK HERE to compare to (4.14.17)
CLICK HERE to compare to (7.10.17)

Cash out:
Chest to Bar Pull-ups
Dumbbell Push Press 20/35#

(time cap 12:00)

 "To have long term success as a coach or in any position of leadership, you have to be obsessed in some way."
- Pat Riley


W.O.D. 10.8.17

3 Rounds of:
3 Minute AMRAP of:
10 Deadlifts 105/155#
8 Hang Power Cleans 105/155#
6 Burpees over the Bar
Rest 3 Minutes

Community Notes:
All classes today will be held in the Annex (110 C DeKalb), please meet and park there. 

A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.
- B. F. Skinner


W.O.D. 10.7.17


Olan's - "Bad Medicine" 

 Med Ball (14#/20#) 

 3 rounds for time 
400 Meter run with medal 
25 wallballs (9ft/10ft) 
25 medball cleans 
25 OHS with medal 

 Hold on to the ball throughout the whole WOD. 

Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the "person". ...and don't forget, the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

Community Notes:
All classes today will be held in the Annex (110 C DeKalb), please meet and park there. 

Let me tell you the secret that has led to my goal. My strength lies solely in my tenacity.
- Louis Pasteur


W.O.D. 10.6.17

for time:
Dumbbell Snatch (35/50#)
Ring Dips

Community Notes:
All weekend classes (10/7 and 10/8) will be held in the Annex, please meet there for the daily workout. 

Making your mark on the world is hard. If it were easy, everybody would do it. But it’s not. It takes patience, it takes commitment, and it comes with plenty of failure along the way. The real test is not whether you avoid this failure, because you won’t. It’s whether you let it harden or shame you into inaction, or whether you learn from it; whether you choose to persevere.
- Barack Obama


W.O.D. 10.5.17

welcome Gabby!!!

 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)
 CLICK HERE to compare to (4/27/17)
CLICK HEREto compare to (7.14.17)

I will persist until I succeed. Always will I take another step. If that is of no avail I will take another, and yet another. In truth, one step at a time is not too difficult. I know that small attempts, repeated, will complete any undertaking.
- Og Mandino


W.O.D. 10.4.17

Front Squat
(all working sets should be heavy...above 80%)

Cash out:
3 Rounds for time of:
20 Wallballs 14/20# to 9/10 ft
5 Ring Muscle Ups

It’s not that I’m so smart, it’s just that I stay with problems longer.
- Albert Einstein


W.O.D. 10.3.17

EMOM for 10 Minutes:
Build to a 2 RM Thruster


2 Rounds for time:
20 Thrusters 65/95#
30 Box Jumps 20/24"
40 Deadlifts 65/95#
Run 400 Meters

Community Notes:
Join Coach Tim on the Upper Merion Track this Thursday at 5:30 PM for the last timed mile of the season!

"You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it."
-Maya Angelou


W.O.D. 10.2.17

16.1 Retest
AMRAP in 20 Minutes:
25 ft Overhead Walking Lunge 65/95#
8 Burpees Over the Bar
25 ft Overhead Walking Lunge 65/95#
8 Chest to Bar Pull-ups

Community Notes:
Don't forget to sign the "selfie" board with your favorite workout.
Post to comments or the community page your first workout at CrossFit KoP and any memories that surround it!

"Permanence, perseverance and persistence in spite of all obstacles, discouragements and impossibilities: It is this, that in all things distinguishes the strong soul from the weak."
-Thomas Carlyle



Throughout the month you will see some workouts programed from days gone by and we will host WOD design contest (details below.)

QUESTIONS OF THE MONTH: Please share your answers to these questions! Don’t forget to use our selfie station!
Week 1: What was your first workout at CFKOP and what do you remember most about it and your first day?
 Week 2: What is your favorite WOD?
Week 3: What is the most memorable workout you’ve done at CFKOP?
Week 4: What’s the hardest workout you’ve done and why?

WOLVERINE and the Halloween Party- Saturday October 28th. Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. There will be a group warm up at 9am and rolling starts until 10:30am. Wear your costume to the WOD!

There will also be a Halloween Costume party and FREE class for our preschoolers at 10am.

After the "Wolverine" stay for some socialization, a little party, bring a treat to share!

WOD DESIGN CONTEST: This month we will be holding a design your own WOD contest for members. Your task is to design an original workout with our 10th Anniversary as the theme. Send your submission to crossfitkop@gmail.com by Friday, October 20th (one entry per person.) Our CFKOP coaches will choose the best workout. Winner will be announced when the workout is programmed before the end of the month. Winner gets a free t-shirt/tank or sweatshirt from the CFKOP store!

Athlete of the Month


Current Location: King of Prussia, PA 
Hometown: King of Prussia, PA
Age: 28
Occupation: Marketing Research
College: Bloomsburg University

How long have you been a CrossFitter? 2.5 years

Did you ever play sports? While growing up, I played softball, volleyball, basketball, and I was swimmer. I still play volleyball for fun on Tuesday nights.

Got some cool (or uncool) hobbies you'd like to share? I am a big tv fan, watch a lot of movies, and I have turned into a big reader as I have become older.

What has been your biggest achievement at CrossFit in the 2017 year? Probably, finishing 4th with Kris at Girls on Girls in April. I go into all CrossFit workouts just trying to survive, and sometimes that barely happens. But during GOG, we worked well together, picked each other up, and pushed ourselves really hard.

What do you feel that you still need to work on? Probably everything, but if I had to pick a couple it would be pull-ups, running, cleaning up my lifts, and handstand pushups.

Goals for the rest of this year? To consistently make it to WODs (or workout) even though I have started to become busier with work and life.

What's your favorite WOD? Definitely a strength one. Anything with a heavy barbell.

How about your favorite food/snacks? All the food and snacks, but if I had to pick one, it would be brownies.

What is the craziest workout outside of CF you have ever done? Probably the Spartan Race at Citizens Bank Park, which I did a couple years ago and have wanted to do again ever since. I also did a half marathon, which was a crazy amount of running for me, but I am glad I did it because it taught me that I can be comfortable with running.

What’s your least favorite WOD? Really, a lot of them are bad so I would say a lot.

Favorite lift/movement? Rowing, double unders, and anything with a barbell.

What’s your least favorite lift/movement? Pullups, running, and box jumps. 

What skill are you planning on working on as the new year 2017 rolls on? T2Bs, stringing pullups, handstand pushups, cleaning up my lifts, and more!

Whats your favorite piece of workout "gear"? My jump rope. I am a big believer in getting your own for double unders, it helped me a lot. My most recent new favorite piece is my lifters, after people telling me to buy them forever. I bought the Nike Romaleos 3 and I love them.

What you say is your biggest improvement since starting CF? Probably my strength. I didn't know how strong I could be, but I feel like I have consistently become stronger and stronger over the last two a half years.

Who is your favorite coach? Definitely all of them. Each has taught me something that has helped improve my ability in CrossFit. Giuls makes sure I rx the weight for all my workouts with her, which almost kills me a lot of time. I am thankful for it though, and even more thankful when I get away with scaling and her not catching up until the end. Aimee just taught me the j hook, which was pretty exciting earlier this week. Steph always helps me with tips and gives me stuff to work on for my lifts. Rachel helped me with my handstand pushups and made me think that I could RX them eventually. Jenna has taught me more and more, which I like a lot, but Jenna really helped my double unders click after a lot of time practicing. Tim with the running, Jill A with everything, and Jason only coached me once and that was great.

PR's to mention? Goals Reached? Nutrition highlights?.. I've definitely cleaned up my nutrition since starting CrossFit, but I can definitely improve. I am at 185 with the clean and jerk and 135 with the snatch, but I still want more there too. Probably the biggest thing that crossfit has given me is the ability to believe that I can do anything. I never thought that I would be able to do a single pullup or a single rope climb, but now I can do both. There is always room to get better, but CrossFit has given me the confidence to work at it.

Thank you! Thank you! Thank you! You guys really are the best and I appreciate everything that CrossFit has done for me.