10.22.2018

W.O.D. 10.23.18

Power Clean
1-1-1-1-1-1-1

Cash out:
Use 60% of your 1 RM Power Clean

2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

 There is no rest between rounds.
Score is total reps for all rounds.
Record load used.

Quote: 
"Everything you’ve ever wanted is on the other side of fear." 
— George Addair

10.21.2018

W.O.D. 10.22.18


3 Rounds for time of:
25 Toes to Bar
25 Dumbbell Push Press (35/50#)
100 Double Unders









Community Notes: 
WOLVERINE IS COMING!!! All day Wednesday October 31st
...and it's Costume Day- Best Costume gets some FREE gear from the CFKoP Store.

The Wolverine - is our "house" WOD, its run on Halloween each year and takes some "guts" to get through it and then you can have the "glory" of getting your name on the board.

For all you endurance (and ab) junkies this is the WOD to come to!

 What is the WOLVERINE anyway??
 6 Rounds for time of:
 10 Clean and Jerks 135#/95# 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

(there will be a scaled version too!)

Quote: 
"Our greatest glory is not in never falling, but in rising every time we fall."
 — Confucius

10.20.2018

W.O.D. 10.21.18

CPR AED Certification for the CrossFit KOP Coaches and Friends!

AMRAP in 15 Minutes:
21 Wallballs (14/20 to 9/10 ft)
15/12 Calories Row
9 Ground to Shoulder (Sandbag/Atlas Stone)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote: 
"All progress takes place outside the comfort zone." 
 - Michael John Bobak

10.19.2018

W.O.D. 10.20.18


6 Rounds for time of:
12 Pistols (alternating)
12 Power Snatch (75/115#)
12 Deficit Handstand Push-ups (25/45# plates)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote:
"Success is walking from failure to failure with no loss of enthusiasm." 
 - Winston Churchill

10.18.2018

W.O.D. 10.19.18

TEST DAY-RECORD RESULTS







CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score

Athletes will get three attempts at each lift. 

Click here to read the Journal article regarding CrossFit Total. There are specific standards for the CFTotal and we will withhold these standards. 


(CLICK HERE to compare to 1.25.18)
(CLICK HERE to compare to 4.10.18)
(CLICK HERE to compare to 7.18.18)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote: 
"Never give in except to convictions of honor and good sense." 
- Winston Churchill

10.17.2018

W.O.D. 10.18.18

Congratulations to Julia M on the birth of Márta, she arrived on, 10/17/2018 at 3:44 am, a little earlier than originally expected. 7.7Ibs / 19inches. 💞 Mommy CrossFitted until the end of her pregnancy and both mom and baby are doing great!









AMRAP in 18 Minutes:
20 Ring Dips
30 Hip Extensions
40 Calorie Row
50 Kettlebell Swings (35/55#)

Community Notes:
CrossFit Endurance will meet tonight at 5:45 PM.

Quote:
"It is better to fail in originality than to succeed in imitation." 
- Herman Melville

10.16.2018

W.O.D. 10.17.18

Push Jerk
5-4-3-2-1

*for max load, take the bar from the rack*

Cash out:
3 sets for total reps: 
Max Rep Push Jerk (60% of Single)
rest 60sec. between sets
*Your set ends when you can no longer hold the bar in the rack position* 

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote:
"I find that the harder I work, the more luck I seem to have." 
- Thomas Jefferson

10.15.2018

W.O.D. 10.16.18









3 Rounds for time of:
5 Power Cleans 135/205#
5 Ring Muscle Ups
5 Squat Cleans 135/205#
5 Bar Muscle Ups

Quote: 
"The road to success and the road to failure are almost exactly the same." 
- Colin R. Davis

10.14.2018

W.O.D. 10.15.18














TEST DAY - RECORD RESULTS

"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

(CLICK HERE to compare to 1.4.18)
 (CLICK HERE to compare to 1.14.18)
 (CLICK HERE to compare to 2.25.18)
(CLICK HERE to compare to 4.13.18)
(CLICK HERE to compare to 7.10.18)

Quote: 
To achieve longevity you will have cycles. No one gets there in one straight shot. 
-Rob Lowe

10.13.2018

W.O.D. 10.14.18









Back Squat
5-5-5-5-5

Then:
Take 70% of your 5 RM back squat and complete max reps in one Minute.

Quote: 
"If you're doing your best, you won't have any time to worry about failure."
- H. Jackson Brown, Jr.

10.12.2018

W.O.D. 10.13.18














Since the community is such an integral part of who we are and what we do, we have teamed up with the broader CrossFit Community.

In addition to CrossFit King of Prussia; CrossFit Apex, CrossFit Delaware Valley and CrossFit Generation are also in their 10th year of operation as an affiliate. To celebrate, we’ve banded together for our ‘10 Years Strong Event' which will include a CrossFit WOD and party!

This event will be hosted at CrossFit King of Prussia on Saturday, October 13th (10am start), this event is for all CrossFit King of Prussia members. We’ll do a fun, scalable WOD and then have a ‘get-to-know-you’ party with the other local affiliates. After the gym, we’ve booked a space at the Conshohocken Brew Pub in Bridgeport (across from the gym) to celebrate with food and drinks.

 Oh, and we’ve invited a special guest: CrossFit HQ’s Dave Castro! Dave is the director of the CrossFit Games and will be hanging out with us too. This is fun, free event!


AMRAP in 10 minutes:
In teams of 4:
Station 1: 10 Burpees
 Station 2: 10 Overhead Plate Reverse Lunges (25lb ladies,45lb men)
 Station 3: 10 KB Swings (35/53#)
 Station 4: 10 Box Jumps (20/24") WOD will be done, tunnel style.

*Athletes all start at a different station and move to the next once all movements are complete.


Quote: 
"A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success."
- Elbert Hubbard