1.26.2020

W.O.D. 1.27.20

For time:
10 Ring Muscle Ups
50 Double Unders
8 Ring Muscle Ups
40 Double Unders
6 Ring Muscle Ups
30 Double Unders
4 Ring Muscle Ups
20 Double Unders
2 Ring Muscle Ups
10 Double Unders


Community Notes:
Bring a friend for FREE tomorrow to all classes!
If they join, you will receive`1/2 off your monthly membership and they will too!

Quote: 
"Stop for a moment to appreciate the beauty of nature. Take time to simply breathe. And most of all, remember that there are no mistakes in life..." 
- Bob Ross

1.25.2020

W.O.D. 1.26.20


Take 20 minutes to find your 20 Rep Max Back Squat

 then

EMOTM for 10 minutes
Odd: 6 Back Squats @ 80% of your 20 Rep Max
Even: 6 Heavy Dumbbell Push Press (athletes choice)

Good Luck to all the lifters competing in the Cold Iron Classic



10:15am: 
Mark Powell
Gordy Jamieson

12:30pm: 
Dana Hazard
Kristin Kennedy
Holly Grissom

Community Notes:
Join us today for KOP Barbell's Cold Iron Classic!
The Olympic lifting meet will take place all day today in the main space.
Spectators are FREE!

All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.


Quote: 
"If you want to succeed you should strike out on new paths, rather than travel the worn paths of accepted success."
- John D. Rockefeller

1.24.2020

W.O.D. 1.25.20









3 Rounds for time of:
400 Meter Run
20 Chest to Bar Pull-ups
40 Dumbbell Snatch (35/50#)

Good Luck to all the lifters competing in the Cold Iron Classic this weekend!


8am: 
Jenna Kenny
Lyn Finnerty
Aimee Lyons

10:15am: 
Dan Faby

Community Notes:
Join us today and tomorrow for KOP Barbell's Cold Iron Classic/Old Folks Open!
The Olympic lifting meet will take place all day Saturday and Sunday in the main space.
Spectators are FREE!

All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." 
- Thomas A. Edison 

1.23.2020

W.O.D. 1.24.20


Split Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 Minutes:
10 Split Jerks R/L alternating (50% of 1 RM)
30 Ab-mat Sit-ups

Good Luck to all the lifters competing in the Cold Iron Classic.

Community Notes:
Today's 5:30 and 6:30pm classes will be in the annex.
Please consider stopping by the main gym this evening to help the KOP Barbell team set up for this weekends Olympic lifting meet.

Join us this weekend for KOP Barbell's Cold Iron Classic/Old Folks Open!
The Olympic lifting meet will take place all day Saturday and Sunday in the main space.
Spectators are FREE!

All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote: 
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence."
- Helen Keller 

Cold Iron Classic and Old Folks Open



This weekend CrossFit KOP and KOP Barbell will host our annual winter meet: The Cold Iron Classic and Old Folks Open.

Sessions will start at 8a each day and run through 5p on Saturday and 2:30p on Sunday.
Spectators are free, so please stop in and wish our KOP lifters good luck and white lights!

Saturday @ 8a: 
Jenna Kenny
Lyn Finnerty
Aimee Lyons

Saturday @ 10:15a: 
Dan Faby

Sunday @ 10:15a:
Mark Powell
Gordy Jamieson

Sunday @ 12:30p: 
Dana Hazard
Kristin Kennedy
Holly Griscom

1.22.2020

W.O.D. 1.23.20










For time:
30-20-10
Med-ball Cleans (20/30#)
Kettlebell Swings (35/53#)
Slam Balls (20/30#)
Burpee Box Jump Overs (20/24")
Push-ups

Community Notes:

Join us today and BRING A FRIEND FOR FREE!

Quote: 
"Failure will never overtake me if my determination to succeed is strong enough."
- Og Mandino

No Millennials Mash- Up


Please contact Jenna to Volunteer!! 

Masters of the Philadelphia area are invited to join us for our first Masters Competition! This competition will consist of partners of one male and one female in three age divisions (35- 44, 45- 54, and 55+)who will complete 3 distinct WODs plus a floater to determine which partnership is the fittest of the masters!

https://no_millennials_mashup.eventbrite.com

 CrossFit King of Prussia has been hosting competitions for over five years and is fully equipped with bathrooms and showers, warm- up area, parking, and plenty of space for all the athletes, vendors, and spectators!

 Prizes will be awarded by the end of the day for each division. This is not to be missed by any masters athlete in the Mid Atlantic region! Age divisions for both male and female teams are as follows: 35-44, 45-54, and 55+.

 If a team wishes to have two athletes that are not in the same age division, that will be allowed, but they must take part in the younger athletes division. Cost per ticket is per team.

 There will be 20 teams per division and a top three podium will be established for each age group.

Early Bird Pricing (by January 31st) for all divisions - $125
Regular ticket price after January 31st becomes $155
The cost of each ticket includes:
Entry fee for BOTH teammates, event t-shirt for both teammates, entry for all family/friends to spectate at no additional cost, and a good, fun day of fitness.

REGISTRATION WILL CLOSE ON Friday, February 21st, 2020. THERE WILL BE NO REFUNDS ISSUED ONCE TICKET SALE HAS BEEN MADE!

 Standards:
For all Masters Athletes of both genders: Be versed in all the main components CrossFit:
Clean
Thruster
Snatch
Row
Ski Erg
Assault Bike
Run
Jump Rope
Squat/Lunge
Sandbags
Dumbbells
KBs
Burps
Wall Ball
HSPU/Hand Release Push Ups for 50+
*Pull Ups - at least one teammate should have the version of pull ups listed in your specific group below
*All specific standards for each age/gender are defined below: Double Unders, C2B Pull Ups, DBs - 50#, Wall Ball 20#, Sandbag 100#

 Men 35- 44
– Usually perform most (90%+) of their affiliate workouts RX’d
– Possible movements and standards include: 95lb+ thrusters and snatches for reps, 135#+ clean/clean and jerks for reps, 185lb+ Deadlifts for reps, 24″ box jumps, 20lb WallBalls to 10′ target, 70# kettlebell swings, kipping pullups (chin over bar AND chest to bar), toes-to-bar, handstand pushups, ring dips, rope climbs, double-unders, pistols, and bar/ ring muscle- ups.

 Men 45- 54
– Usually scale most (80%+) of the daily work- outs.
– Should be able to handle weights that are within 70-80% of the RX standard for Men.
– Possible movements and standards include: 65#+ thrusters or snatches for reps, 95#+ cleans/clean and jerks for reps, 155lb Deadlifts for reps, 24″ box jumps or step ups, 14lb WallBalls to 10′ target, 44# kb swings, kipping pullups, pushups, abmat situps, handstand holds, and double-unders (in lower volume, or one teammate) Men 55+: - Usually participate in their Master’s class or scale most work- outs.
– We will be utilizing standards and weights from the CrossFit Open and work- outs. _________________________________________________________________________________

Women 35-44:
– Should perform most (90%+) of the Girl workouts RX’d and finish in the top half of their local affiliate athlete pool.
– Possible movements and standards include: 65lb+ thrusters and snatches for reps, 95#+ clean/clean and jerks for reps, 155lb+ Deadlifts for reps, 20″ box jumps, 14lb WallBalls to 9′ target, 53# kettlebell swings, kipping pullups (chin over bar AND chest to bar), toes-to-bar, handstand pushups, ring dips, and double-unders, pistols, and bar muscles.

 Women 45- 54:
– Usually scale most (80%+) of the Girl workouts.
– Should be able to handle weights that are within 70-80% of the RX standard for women.
– Possible movements and standards include: 50#+ thrusters or snatches for reps, 75#+ cleans/clean and jerks for reps, 115lb Deadlifts for reps, 20″ box jumps or step ups, 10lb WallBalls to 9′ target, 35# kb swings, kipping pullups, pushups, abmat situps, handstand holds, and double-unders (in lower volume).

 Women 55+:
- Usually participate in their Master’s class or scale most work- outs.
– We will be utilizing standards and weights from the CrossFit Open and work- outs.

1.21.2020

W.O.D. 1.22.20











For time:
15-12-9
Calories Air Bike
Power Snatch (95/135#)
Calories Row
Thruster (95/135#)

Community Notes:
BRING A FRIEND FOR FREE tomorrow, Thursday the 23rd to any and all classes. If they join CrossFit KoP you will both receive 1/2 off your membership!

Quote:
"They who dream by day are cognizant of many things which escape those who dream only by night." 
- Edgar Allan Poe

1.20.2020

W.O.D. 1.21.20








All for time:
3 Rounds
50 Double Unders
15 Dumbbell Hang Clean and Jerk (35/50#)

rest 3:00

10-8-6-4-2
Sandbag Cleans (100/150#)
5-4-3-2-1
Rope Climbs (15ft)

Quote: 
"The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up."
-  John C. Maxwell

1.19.2020

W.O.D. 1.20.20

Congratulations to the participants of the CrossFit Level 2 Course!





TEST DAY- RECORD RESULTS


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

Quote: 
"If you laugh, you think, and you cry, that's a full day. That's a heck of a day. You do that seven days a week, you're going to have something special." 
- Jim Valvano

1.18.2020

W.O.D. 1.19.20

For time:
100 Overhead Squats (65/95#)
Each time you break complete 10 Knees to Elbows

Community Notes: 
All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 
"Never let the odds keep you from doing what you know in your heart you were meant to do." 
- H. Jackson Brown Jr

1.17.2020

W.O.D. 1.18.20

Build to a HEAVY 2 RM Power Clean

then...

AMRAP in 7 Minutes:
7 Power Cleans (use 60% of your 2 RM)
7 Burpees

Community Notes: 
All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 
"It will be the toughest thing you’ll ever do, but your heart is never wrong." 
- Maxime Lagacé

1.16.2020

W.O.D. 1.17.20

AMRAP in 20 Minutes:
2 Bar Muscle Ups
4 Handstand Push-ups
8 Box Jumps (24/30")

Community Notes: 
All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 
"Whether you believe you can do a thing or not, you are right." 
- Henry Ford

1.15.2020

W.O.D. 1.16.20








All for time:
750 Meter Row
then...
3 Rounds of:
15 Front Squats (95/135#)
20 GHD Sit-ups
25 Deadlifts (95/135#)
then...
750 Meter Row

Community Notes: 
All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 
"You will become as small as your controlling desire; as great as you dominant aspiration." 
- James Allen