W.O.D. 8.1.21

AT HOME WOD:

Run 2:00 Minutes

20 Burpees

Run 2:00 Minutes

40 Sit-ups

Run 2:00 Minutes

60 Air Squats

Run 2:00 

80 Alternating Lunges

Run 2:00

100 Double Unders

Quote: 

If you fail to prepare, you’ve prepared to fail. 

- Mark Spitz, American swimmer and 9-time Olympic medalist

W.O.D. 7.31.21

9 AM class today at the LYONS DEN (555 w. Beidler Rd, KoP)!!!

'Cindy'

AMRAP in 20:

5 Pull-ups

10 Push-ups 

15 Air Squats

Community Notes:

9 AM Class today at the Lyons Den, NO KIDS class today or CARDIO class on Sunday. 

Quote:

Are you going to stand or are you going to crumble? In the face of everything, stand still. - Gabby Douglas, American gymnast and three-time gold medalist

W.O.D. 7.30.21

 

Back Squat 

7-7-7-7-7

Community Notes:

Classes at 9:00 AM on Saturday will be held at the Lyons Den, 555 W Beidler Rd, King of Prussia PA. 

The Saturday, CrossFit Kids class and Sunday, Cardio Classes will PAUSE and resume the next 8-week cycle in the FALL (about one month out!)!!

Quote:

Without passion, you won't do something 100 percent. That's the bottom line. 

- Apolo Ohno, American speed skater and eight-time medalist

W.O.D. 7.29.21

 

5 Rounds for time of:

15 Deadlifts (155/225#)

15 Ring Dips

Community Notes:

Classes at 9:00 AM on Saturday will be held at the Lyons Den, 555 W Beidler Rd, King of Prussia PA. 

Saturday, CrossFit Kids class and Sunday, Cardio Classes will PAUSE and resume the next 8-week cycle in the FALL (about one month out!)!!

Quote:

If you dream and allow yourself to dream, you can do anything. 

- Clara Hughes, Canadian cyclist and 2006 gold-medal winning speed skater

W.O.D. 7.28.21

 Four rounds for time of:

Run 8:00 Meters 

Rest 2:00

Quote:

Focus, discipline, hard work, goal setting and, of course, the thrill of finally achieving your goals. These are all lessons of life. - Kristi Yamaguchi, American figure skater and 1992 gold medalist

W.O.D. 7.27.21

 For Total Reps:

4:00 Max Power Cleans (95/135#)

4:00 Max Calorie Row

4:00 Max Double Unders

Quote:

I am building a fire, and every day I train, I add more fuel. At just the right moment, I light the match. 

- Mia Hamm, American soccer player and two-time gold medalist

W.O.D. 7.26.21

TEST DAY - RECORD RESULTS

10 RM Overhead Squat

CLICK HERE to compare to 1.25.21

CLICK HERE to comapare to 4.19.21

Cash out:

For time:

15-10-5 reps of:

Overhead Squats (70% of 10 RM)

Burpees over the bar

Quote:

“Sometimes life knocks you on your ass... get up, get up, get up!!! Happiness is not the absence of problems, it's the ability to deal with them.” ― Steve Maraboli, Life, the Truth, and Being Free

W.O.D. 7.25.21

Join Danielle at 9:00 AM today for Cardio Class!!!

All for time:

1 Mile Run

then...

5 Rounds of: 

20 Calories Bike

20 Calories Row

then...

1 Mile Run

Quote: 

“A champion is someone who gets up when he can’t.” 

– Jack Dempsey

W.O.D. 7.24.21

Deadlift 

1-10-1-20-1-30 

 Do a heavy single, then pick a load you can lift 10 times, then another single, then a 20 rep load, one more single, then a 30 rep load. 

 

Record score  for each lift and the cumulative load on all 6 barbell lifts.

CLICK HERE to compare to 8.29.20

Cash out:

With a Partner accumulate:

Max Calories on the Air Bike in 5 Minutes

(one athlete bikes, one holds Plank)

Community Notes:

Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!

Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 

“Make each day your masterpiece.” 

– John Wooden

Welcome Coach Taylor

 

Join me in welcoming Taylor Williams to our coaching staff, he was a member at CFKoP in 2018, shortly after taking his L1 at CFKOP and then following that he pursued a job as a head coach at a CrossFit gym near Kennett Square...he's been coaching at other local gyms too and is NOW joining us. 

 We are super excited to welcome him to our team!!! 

Please introduce yourself and welcome Taylor the next time you see him at the gym!!!

W.O.D. 7.23.21

TEST DAY- RECORD RESULTS

"NATE"

AMRAP in 20 Minutes:

2 Ring Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

CLICK HERE to compare to 1.7.21

CLICK HERE to compare to 4.23.21

Community Notes:

Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!

Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 

“If you can believe it, the mind can achieve it.”

 – Ronnie Lott

W.O.D. 7.22.21

For time: 

42-30-18

Calories Row

Overhead Squats (45/65#)

Community Notes:

Don't forget to sign up for the 'King and Queen of Prussia' our in-house competition on August 14th from 9 AM to 3PM!

Saturday 10 AM CrossFit Kids ages 6-11!

Sunday 9 AM Cardio Class with Coach Danielle!

Quote: 

“Nobody who ever gave his best regretted it.” 

– George Halas

NEW COACHES

 

Fall is coming soon and so are these NEW COACHES and our expanded schedule. 

Welcome to Ben, Andrew, Mikey and Marissa!

W.O.D. 7.21.21

5 Rounds for time of:

10 Left Arm Dumbbell Thrusters

10 Right Arm Dumbbell Thrusters

25 GHD Sit-ups

75 Double Unders

100 ft. of Single Arm Dumbbell OH Walking Lunge

(alternate 50 ft. right arm/ 50 ft. left arm)

(Ladies 35# DB/ Men 50# DB)

Quote: 

“The more difficult the victory, the greater the happiness in winning.” 

– Pele

2021 King and Queen of Prussia

 

The 2021 King of Queen of Prussia: 

Every year, CrossFit King of Prussia hosts an in-house competition to crown the fittest members of the gym; with the top male and female being named King and Queen for the year. In addition to bragging rights, the King and Queen receive a crown to wear at their discretion and their names will be forever engraved our the King and Queen trophy. 

The day has arrived (Saturday August 14th from 9 AM to 3 PM) and it is almost time to crown our newest King and Queen. 

Our reigning Queen (Jamie Spak) will be defending her title but the King spot is wide open since the (Sam Bowen) cannot be in attendance. 

So what is the King and Queen of Prussia ???

This is a competition we have been running annually since 2010, this will be our 11th year!

It is for everyone, no matter of your level and ability. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. This competition is for members only!

Sign up at the box or post to this thread to be included in the event...include your T-shirt/Tank size too.

We provide T-shirts, food, beer, a guaranteed sweat, great workouts, community and camaraderie. 

If you are in town there is no excuse-- SIGN UP TODAY, T-shirt orders will go out by next Friday. 

More Details:

 If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There ARE NO regular classes on 8/14 only the competition.

Timeline, Saturday August 14th:

 Arrive: 8:15AM - Registration begins 

Announcements: 8:45AM - Standards and details of the day 

9:00 AM warm up!

WOD: 9:15AM - First heat begins
(there will be approximately 3 workouts and one championship wod)

Event End: 3:00PM ...Estimated

W.O.D. 7.20.21

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk 

5-5-5-5-5

*Record max load for each lift

Quote: 

“When you’ve got something to prove, there’s nothing greater than a challenge.” 

– Terry Bradshaw

W.O.D. 7.19.21

For time:

9 Bar Muscle Ups

9 Squat Cleans (135/205#)

15 Chest to Bar Pull-ups

15 Front Squats (135/205#)

21 Pull-ups

21 Power Cleans (135/205#)

*barbells will be taken from the floor

Quote: 

"I've got a theory that if you give 100% all the time, somehow things will work out in the end." 

- Larry Bird

W.O.D. 7.18.21

CARDIO SUNDAY- 9 AM with Coach Danielle

AMRAP in 30 Minutes:

30 Sit-ups

30 Calories Row

30 Box Jump Overs (20/24")

30 Calories Bike

30 Burpees

30 Calories Ski Erg

Quote: 

"People who are crazy enough to think they can change the world are the ones who do." 

- Rob Siltanen

W.O.D. 7.17.21

For time:

15-12-9-6-9-12-15 reps of:

Kettlebell Swings (53/70#)

Burpees 

Knees to Elbows

Cash out:

With a Partner in 5 minutes complete MAX reps Sandbag Ground to Over the Shoulder 

Quote: 

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are." 

- Bernice Johnson Reagon

W.O.D. 7.16.21

Take 20 to build to a HEAVY Squat Snatch 

Cash out:

20 Squat Snatch (use 50% of your 1 RM)

200 Meter Run

15 Squat Snatch 

400 Meter Run

10 Squat Snatch

800 Meter Run

Quote: 

"Don't go through life, grow through life." 

- Eric Butterworth

W.O.D. 7.15.21

Double Dumbbell DT

10 Rounds for time of:

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Jerks

(Ladies 35#/Men 50#)

Quote: 

"One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again." 

- Abraham Maslow

W.O.D. 7.14.21

TEST DAY - RECORD RESULTS

"Diane"

21-15-9 

Deadlifts (155/225#)

Handstand Push-ups

Cash out:

For time:

1000 Meter Row

CLICK HERE to compare to 1.27.21 

CLICK HERE to compare to 4.8.21

Quote: 

"Stay afraid, but do it anyway. What's important is the action. You don't have to wait to be confident. Just do it and eventually the confidence will follow." 

- Carrie Fisher

WE ARE HIRING

 

WE ARE HIRING

CrossFit coaches, event planners and interns!!!

Send a resume and cover letter to crossfitkop@gmail.com

W.O.D. 7.13.21

5 Rounds for time of:

25 Wallballs (14/20# to 9/10 ft)

25 Pull-ups

25 ft Handstand Walk

Quote: 

"Strive not to be a success, but rather to be of value." 

- Albert Einstein