6.19.2019

King and Queen of Prussia Heats

Check out the WOD times and Heats Below:

Heat 1:
Cate Kelly
Colleen Brynes
Erin Murphy
Jen Campanelli
Lea Walsh
Theresa Landewe

Heat 2 
Alicia Marie Moore
Alona Khusidman
Dana Hazard
Erinn Mahle
Marrisa Alpaugh
Nathalie Draham

Heat 3 
Alex Brommer
Beenash Sheiken
Caitlyn Breen
Jackie Halpern
Jen Solt
Julia Cook
Mae Torres

Heat 4 
Andrew Mahle
Jeff Paul
Joe Smutek
Kevin Hain
Lucas Suydam
Mike Remer
Sam McCoy
Tyler Kansai

Heat 5
Ben Mell
Chris Sanders
Dan Mariner
Dave Nichols
Jeff Hseih
Mike Rothschild
Mike Santivasci
Ryan Samson


WOD 1 
 Heat 1- 9:00
 Heat 2- 9:20
 Heat 3- 9:40
 Heat 4- 10:00
 Heat 5- 10:20

WOD 2
 Heat 1- 10:50
 Heat 2- 11:10
 Heat 3- 11:30
 Heat 4- 11:50
 Heat 5- 12:10

WOD 3
 Heat 1- 12:40
 Heat 2- 12:55
 Heat 3- 1:10
 Heat 4- 1:25
 Heat 5- 1:40

Final 2:15

King and Queen of Prussia Competition



Finally, the event that all of you have been waiting for!  The day has arrived and it is time to crown our newest King and Queen.  Our reigning King (Andrew) and Queen (Pam) are not defending their titles so the race is on. 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. 
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!


Registration will begin on 6/22 at 8:15AM
Announcements at 8:45AM
WOD kick off at 9:00AM…


WOD 1: “Uprising”
The Court has heard of an approaching army and a defense must be staged.  To defeat evil, the strongest must be identified to lead the attack. Lords and Ladies will have 15 minutes to complete the CrossFit Total, 1RM Shoulder Press, 1RM Back Squat and 1RM Deadlift.  For CFT, Lords and Ladies only have 3 attempts per lift once they notify their judge that they are beginning. A total must be posted for a score so choose your weights wisely and be mindful of the sundial.  


WOD 2: “Sneak Attack”
The element of surprise is our best hope of victory.    The enemy would never expect an offensive attack against their overwhelming army…so that is exactly what must be done.  Lords and Ladies will row the battle ships into position before cleaning the weight to load the trebuchets. Only after the enemy is disabled, can they return home.  The sages predict that this mission must be completed in 12 minutes to be successful.
50/30 Calorie Row
21-15-9
Hang Power Cleans (115#/75#)
Burpee Box Jump Overs (24”/20”)
50/30 Calorie Row


WOD 3: “A Dance with the Dead”
The enemy is significantly weakened, but not defeated.  As the Lords and Ladies celebrate their victory with a slight variation of a native dance, they are not aware of the approaching danger.  In only 12 minutes, the Dead will be among them.
100 Double Unders – 9 Thusters (95#/65#) – 21 Pull-ups
75 Double Unders – 15 Thrusters (95#/65#) – 15 Pull-ups
50 Double Unders – 21 Thrusters (95#/65#) – 9 Pull-ups

6.18.2019

W.O.D. 6.19.19

TEST DAY-RECORD RESULTS
For time:
"Grace"
30 Clean and Jerks (95/135#)

CLICK HERE to compare to 3.18.19

Quote: 
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." 
- Confucius

6.17.2019

W.O.D. 6.18.19







TEST DAY- RECORD RESULTS
3 RM Back Squat

Cash out:
Use 60% of your 3 RM and complete as many reps as possible in 1:00 Minute. Record Results

SKILL TEST:
Max Calories Air Bike in 2:00 Minutes.

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

6.16.2019

W.O.D. 6.17.19








All for time:

21-15-9
Squat Cleans (95/135#)
Ring Dips

rest 2:00

21-15-9
Deadlifts (155/225#)
Calorie Row

Quote: 
"Things work out best for those who make the best of how things work out." 
-John Wooden

6.15.2019

W.O.D. 6.16.19


Happy Fathers Day to all the strong CFKOP Dads!!

10 Rounds for time of:
10 Toes to Bar
14 Dumbbell Snatch (35/50#)
21 Double Unders

Community Notes:
All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there. 

Quote: 
"A creative man is motivated by the desire to achieve, not by the desire to beat others." 
- Ayn Rand

6.14.2019

W.O.D. 6.15.19

 Take 20 minutes to build to a 1 RM Power Snatch

then...

21-15-9
Power Snatch (use 70% of your 1RM)
Burpee Box Jump 20/24"
(time cap 10 minutes)

Community Notes:
All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there. 

Quote: 
"What you get by achieving your goals is not as important as what you become by achieving your goals."
- Zig Ziglar

6.13.2019

W.O.D. 6.14.19


Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq on Thursday June 8th, 2006. 
To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

TEST DAY- RECORD RESULTS


 "Daniel" 
 For time: 
50 Pull-ups 
400 meter run 
65/95 pound Thruster, 21 reps 
800 meter run 
65/95 pound Thruster, 21 reps 
400 meter run 
50 Pull-ups

CLICK HERE to compare to 3.28.19

Quote: 
"No one succeeds without effort... Those who succeed owe their success to perseverance." 
- Ramana Maharshi

Photos:













6.12.2019

W.O.D. 6.13.19







For time:
45 Calorie Row
45 Hang Power Clean (65/95#)
45 Pistols
30 Calorie Row
30 Hang Power Clean (95/135#)
30 Pistols
15 Calorie Row
15 Hang Power Clean (125/185#)
15 Pistols

Community Notes:
This weeks CF Endurance running workout will meet just inside Valley Forge Park at the Yellow Springs Road Trail parking lot. Bathrooms are available in this parking lot, and it is across from the Mount Joy Trailhead. You can use either 410 Yellow Springs Road or the Trailhead name. Be there at 6pm sharp or good luck finding us!

All WEEKEND classes will be held in the Annex, 110C DeKalb Street; meet and park there. 

Quote: 
"I'd rather attempt to do something great and fail than to attempt to do nothing and succeed." 
- Robert H. Schuller 

6.11.2019

W.O.D. 6.12.19

All for time:
5 Rounds 
3 Ring Muscle up
6 Push Jerks (95/135)
then...
5 Rounds
2 Ring Muscle up
4 Push Jerks (115/165)
then...
5 Rounds 
1 Ring Muscle Up
2 Push Jerks (135/205)

Coaches notes: 
Complete all three parts one after the other with no rest. The barbell should begin medium-heavy and end up very heavy. You may stage plates nearby for easy weight increases.

Quote: 
"The challenge is to stay cool enough to handle the pressure in the moment so that you can succeed in the future." 
- Jurgen Klopp

6.10.2019

W.O.D. 6.11.19







3 Rounds for time of:
21 Calorie Row
12 Back Squats (105/155#) (from the floor)
12 Deficit Handstand Push-ups (25's/45's plates)
12 Toes to bar
2 Rope Climbs (15ft)

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