1.25.2021

W.O.D. 1.26.21



 

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AMRAP in 24 Minutes:
20 Hang Power Cleans (75/115#)
20 Push-ups
20 Med-Ball Cleans (20/30#)
20 Burpees
20 Kettlebell Swings (35/50#)
15/20 Calories Air Bike


Quote:
"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much." 
- Jim Rohn

1.24.2021

W.O.D. 1.25.21




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TEST DAY - RECORD RESULTS

10 RM Overhead Squat

Cash out:
AMRAP in 10 Minutes
20 Double Unders
10 Single Arm Dumbbell Overhead Squats (Right)
20 Double Unders
10 Single Arm Dumbbell Overhead Squats (Left)

(Female 35#/Male 50#)

  CLICK HERE to compare to 9.4.20

Quote:
"Don't watch the clock; do what it does. Keep going." 
-Sam Levenson

2021 CrossFit Games OPEN



It's almost time for the CrossFit Games OPEN! 

It is the start of the qualifying process for the CrossFit Games but also a fun accessible way to have an internal competition at CrossFit KOP amongst your fellow athletes and friends!

CLICK HERE to register and read more about the event.

Once you have registered on games.crossfit.com, you will pick CrossFit King of Prussia as your affiliate. 

We draft teams internal for this event - We will have 4 teams this year! 

The workouts will be programmed in all classes on Friday with a special event each Friday night for 3 weeks. 

March 12th 
March 19th
March 26th

We will create a list of all those registered for the draft. You must be officially registered through the games site to be qualified for the KOP Open. Do this by Monday, 2/15 and then the coaches will conduct a draft. Each member signed up will be picked for a team. 

We have four: Red, Black, Green, and Blue. After the draft, we will post the teams and who is on them so you will know. That is your color and the color shirt we will be making to show your team spirit. The teams will compete against each other as well as individuals. 

MAKE SURE YOU SUBMIT YOUR OFFICIAL SCORE ON THE CF GAMES WEBSITE each week.


1.23.2021

W.O.D. 1.24.21


 

AT HOME WOD:

Task Tabata
300 Reps for time, following the pattern:
20 Seconds of pull-ups
10 seconds of rest
20 Seconds of push-ups
10 seconds of rest
20 Seconds of sit-ups
10 seconds of rest
20 Seconds of squats
10 seconds of rest

Quote:
“Don’t be pushed by your problems. Be led by your dreams.”
– Ralph Waldo Emerson

1.22.2021

W.O.D. 1.23.21

 


For time:
9 Bar Muscle Ups
21 Clean and Jerks (75/115#)
7 Bar Muscle Ups
15 Clean and Jerks (75/115#)
5 Bar Muscle Ups
9 Clean and Jerks (75/115#)

Rest 5:00 

Take 15 Minutes to build to a HEAVY Clean and Jerk

Quote:
"Obstacles are those things you see when you take your eyes off the goal."
– Henry Ford

1.21.2021

W.O.D. 1.22.21

 




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"Fight Gone Worse"
 
Three, 1:00 rounds (for total reps) of: 
Wallballs (14/20 to 9/10ft)
Dumbbell Push Press (25/35#)
Box Jumps (20/24")
Power Snatch (55/75#)
Assault Bike Calories
Rest 1:00

The format is similar to Fight gone bad! 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, your score is the total reps completed for all three rounds.

Community Note:
There will be NO Yoga Class tonight.
We will be back next Friday night!

Quote:
“Failure is a prerequisite for great success. If you want to succeed faster, double your rate of failure.”
– Brian Tracy

1.20.2021

Upcoming Courses at CrossFit King of Prussia





Join us for one of the up coming courses at CrossFit King of Prussia:

March 6th and 7th - Level 1 CrossFit Certificate Course
CLICK HERE to register

April 3rd and 4th - Level 2 CrossFit Certificate Course
CLICK HERE to register.

April 17th and 18th - The Gymnastics Course (a CrossFit Preferred Course)
CLICK HERE to register

W.O.D. 1.21.21

 




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3 Rounds for time of:
Row 500 Meters
20 Deficit Handstand Push-ups (3"/4.5")
20 Dumbbell Front Squats (35/50#)

Quote:
“There is only one thing that makes a dream impossible to achieve: the fear of failure.”
– Paulo Coelho

1.19.2021

W.O.D. 1.20.21

 



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AMRAP in 20 Minutes:
5 Deadlifts (225/315#)
15 Pull-ups
10 Burpees

Skill Cash out:
Handstand Walk (practice) or time to complete 100 feet.

Quote:
“Be willing to go all out, in pursuit of your dream. Ultimately it will pay off. You are more powerful than you think you are.”
– Les Brown

1.18.2021

W.O.D. 1.19.21

 


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AMRAP in 10 minutes:
45 Thrusters
45 Toes to Bar
45 Power Cleans 
45 Chest to Bar Pull-ups

(Women 65# Men 95#)

then...

TEST DAY - RECORD RESULTS

Flight Simulator: 
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

(cap 20:00)

CLICK HERE to compare to 7.30.20

Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50. 

Quote:
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
– Colin Powell

1.17.2021

W.O.D. 1.18.21









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Split Jerk 
1-1-1-1-1-1-1

then...

TEST DAY - RECORD RESULTS
Max Effort 1000 Meter Row

Quote:
“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”
– Dr. Seuss

1.16.2021

W.O.D. 1.17.21



 
7 Rounds for time of:
7 Burpees
14 Sit-ups
21 Jumping Jacks

Cash out:
4 Rounds
:30 High Plank
:30 Low Plank

Quote:
“Optimism is the one quality more associated with success and happiness than any other.”
- Brian Tracy

1.15.2021

W.O.D. 1.16.21

 


For time 10-1 Reps of:
Power Snatch (95/135#)
Toes to Bar
Box Jumps (20/24")

Quote:
“Success is getting what you want, happiness is wanting what you get.”
– W. P. Kinsella

1.14.2021

W.O.D. 1.15.21




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TEST DAY- RECORD RESULTS
5 RM Back Squat 

Cash out:
AMRAP in 7 Minutes:
7/10 Calories Assault Bike 
10 Burpees

Quote:
“Everything you’ve ever wanted is on the other side of fear.”
- George Addair

1.13.2021

W.O.D. 1.14.21





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AMRAP in 20 Minutes:
20 Kettlebell Swings (35/53#)
20 Wallballs (14/20# to 9/10 ft)
20 GHD Sit-ups
20 Calories Row

Quote:
“The person who says it cannot be done should not interrupt the person who is doing it.”
– Chinese Proverb

1.12.2021

W.O.D. 1.13.21



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AMRAP in 10 Minutes:
10 Hang Power Cleans (105/155#)
10 Ring Dips

Rest 3:00 

AMRAP in 10 Minutes:
12 Pistols 
12 Chest to Bar Pull-ups

Quote:
“Think big and don’t listen to people who tell you it can’t be done. Life’s too short to think small.”
-Tim Ferriss

1.11.2021

W.O.D. 1.12.21










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TEST DAY RECORD RESULTS

THE OTHER CROSSFIT TOTAL
1 RM Clean
1 RM Bench Press
1 RM Overhead squat

(Clean is from the ground, power or squat)
Take as many reps or sets to get to your max on all three lifts, they must be done in the order listed. 

Quote:
“It doesn’t matter where you came from. All that matters is where you are going.”
- Brian Tracy

1.10.2021

W.O.D. 1.11.21




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3 Rounds for time of:
15 Deadlifts (155/225#)
35 Overhead Squats (55/75#)
90 Double Unders

Cash out:
3 Rounds (not for time):
15 GHD Hip Extensions
250 M Row

Quote:
"Gratitude is not only the greatest of virtues, but the parent of all the others."
- Marcus Tullius Cicero

1.09.2021

W.O.D. 1.10.21


AT HOME WOD:
3 Rounds for time of:
50 Air Squats
40 Reverse Lunge 
30 KB or Dumbbell Swings
20 Lateral Hops over the Dumbbell
10 V-ups

Quote:
“Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing.” 
— Mandy Hale  

1.08.2021

W.O.D. 1.9.21



ALL CLASSES TODAY ARE AT THE LYONS DEN -555 W. Beidler Rd, King of Prussia!

AMRAP in 5 Minutes:
10 Box Jumps
10 Burpees

Rest 2:00

AMRAP in 5 Minutes:
10 Weighted Step-ups
10 Devil's Press

Rest 2:00

AMRAP in 5 Minutes:
10 Burpee Box Jumps
10 Push Press


Community Notes:
Join us TODAY, Saturday,  January 9th at the LYONS DEN, 555 W. Beidler Rd, King of Prussia for our 9 AM and 11 AM classes!

 Quote: 
“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.”
—​ Dan Millman

1.07.2021

W.O.D. 1.8.21


For time:
21-15-9
Thruster (65/95#)
Toes to Bar
Slam Ball (20/30#)

then...

Rest 5:00 Minutes

then....

Take 15 Minutes to 
Build to a HEAVY 2 RM Thruster

Community Notes:
Join us TOMORROW, Saturday,  January 9th at the LYONS DEN, 
555 W. Beidler Rd, King of Prussia for our 9 AM and 11 AM classes!

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Quote:
“Your present circumstances don’t determine where you can go. They merely determine where you start.” — Nido Qubein

1.06.2021

W.O.D. 1.7.21




TEST DAY- RECORD RESULTS

"NATE"
AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings (53/70#)


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Quote:
"If you want to live a happy life, tie it a goal, not to people or objects." 
— ​Albert Einstein