Lauren's WODs

This week’s spotlight is on Lauren Taylor, who continues to put in the work as she prepares for the upcoming CrossFit Open and another run at the CrossFit Games. 

Lauren trains hard year-round, but lately she’s been dialing things up even more—adding extra sessions, focusing on quality movement, and pushing her conditioning to be ready for the season ahead. 

Her dedication showed last year when she earned 1st place in the Moderate Neuromuscular Division, and she’s aiming to stand on top again. 

Her training is rooted in the methodology of CrossFit—constantly varied, functional, and scaled with precision to meet her adaptive needs while still demanding intensity and excellence. 

You’ll often find her closing out the week with the legendary Friday “Kitchen Sink” session at CrossFit King of Prussia. If you ever want to jump in, she’s always happy to have friends join, share the grind, and build community along the way. Below are just a few of her workouts from the week—proof that consistency, resilience, and heart are what truly drive progress.

For time 

Thrusters

5-4-3-2-1 

Rope Climbs 

2-2-2-2-2

AMRAP in 6 Mniutes:

2 Wall Walks 

8 Toes to Bar

Rest 2:00

AMRAP in 7 Minutes:

2 Bar Musle Ups

8 Power Cleans

Rest 2:00

AMRAP in 5 Minutes:

5 Deficit Push-ups

10 Pull-ups 

20 Back Rack Lunges 

For time:

35 Calorie Row

35 Dumbbell Snatch 

25 Calorie Row

25 Wallballs

15 Calorie Row

15 Toes to Bar 

Power Snatch + 3 OHS

1-1-1-1-1-1

J-WOD 2.18.26

THE J-WOD -For Jason — and Anyone Getting Back to It This one’s for you...

Life gets busy, schedules get packed, and sometimes training takes a back seat. But today is about carving out a little time for yourself, moving your body, and remembering that fitness doesn’t have to be complicated to be effective. Just show up, start where you are, and build momentum again. I'm pairing this with a simple Workout of the Day (WOD) that works just as well for someone brand new, getting back into a routine, or looking for a solid sweat without overthinking it.

For time:

500 Meter Row

20 Burpees

400 Meter Row 

15 Burpees

300 Meter Row

10 Burpees

200 Meter Row

5 Burpees

Masters 2.17.26

 

AMRAP in 15 Minutes:

8 Calories C2 Bike/Air Bike/Row

10 Dumbbell Bench 

10 Dumbbell Deadlift 

Results:

Barb. 5+ 8 25/20 C2 bike

Richard 5+12 row/ 30#/20#

Lee 6+5 C2 bike 20/15#

Lisa 5+3 air bike/ 25/15

Teresa 6+4 echo bike  20/30

Brenda 5+12 10C2 bike/10

Deb 5+27 C2 bike 10/15#

Ali 7+1 air bike / 20/35

Kathy 5 / Row 20#/15#

Devin 6 air bike/ 25/15

The Next Chapter

For many years, this space grew into something bigger than I ever imagined. What began as a simple place to share workouts, ideas, and a love for fitness quickly evolved into CrossFit King of Prussia — a community, a home, and a chapter of my life that I will always be grateful for. Since I sold CFKOP in October of 2025, that chapter has closed, and I am no longer the owner, but I'm still a coach and athlete there. But while the role has changed, my passion for coaching, programming, and helping people move better, feel stronger, and live fuller lives has not. So, this site returns to its roots. This will once again be a place for fitness sharing — workouts I design for my clients and myself throughout the week, highlights of the individuals and classes I continue to coach, and reflections from my ongoing journey in health and performance. 

Fitness has always been about more than sets and reps. It builds strength, yes — but it also builds resilience, confidence, and clarity. It supports mental health, creates emotional balance, and fosters connection through shared effort and encouragement. The social bonds formed through training together are just as powerful as the physical results. My mission moving forward is simple: Keep moving. Keep learning. Keep sharing. Thank you for being part of this journey — past, present, and future. 

If you choose to follow this blog please post your scores to comments to tag me on social media @almotherofdragons.

February Week 3 -in no particular order 

Amrap in 20 Minutes:

8 C2B Pull-ups

10 Handstand Push-Ups 

12 Box Jumps (20/24) 

14 Alternating Dumbbell Snatches (35/50) 

3 Rounds For Time 

15 Calorie Row 

15 Deadlifts (155/225) 

15 Toes-to-Bar 

15 Bar-Facing Burpees 

All for time

2 rds: 

5 Wall Walks 

20 Back Rack Lunges (65/95) 

3 rds 

20 ft Handstand Walk 

12/10 Calorie Bike 

4 rds 8 Power Snatches (65/95) 

30 Crossover Single Unders (or 20 Double Unders)

For Rounds and Reps:

AMRAP in 10 Minutes

10 cal Row

10 Thrusters (65/95)

rest 2:00

AMRAP in 12 Minutes

12 Cals Air Bike 

12 KBS (35/53)

rest 2:00 

AMRAP in  8 Minutes

8 Cal Ski

8 Box Jumps (20/24)

Back Squat 

5/5/5/3/3/3

10.12.25

CARDIO SUNDAY 

For Time: 
1600 Meter Run 
100 Wall Balls (14/20# to 9/10') 
100 KB Swings (35/53#) 

10.11.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free
With a Partner, 1 Working at a time and Splitting Work as Needed: 

 For Total Reps: 

 AMRAP 3 

Max Slam Balls (20/30#) 

 Rest 1:00 

 AMRAP 3 

Max V Ups
 

 Rest 1:00
 

 AMRAP 3

 Max Pullups

 Rest 1:00
 

 AMRAP 9

Max Calorie Machine

10.10.25

 Complete 2 Rounds For Time: 

20 Deadlifts
500 Meter Row
15 Hang Power Cleans 
500 Meter Row 
10 Shoulder to Overhead 

(125/185#)

10.9.25

 

For Load: 

Front Squat

 7-7-7-7

 Cash Out: 

TEST DAY 

 For Time, With a 10:00 Cap:

  30 Bar Muscle Ups

 -or-

 30 Chest to Bar Pullups

 -or- 

30 Pullups

CLICK HERE to Compare to 6.24.25

10.8.25

 

Complete as Many Rounds and Reps as Possible in 15 Minutes: 

3 Rope Climbs (15') 

15' Handstand Walk 

15 Box Jumps (24/30") 1

5' Handstand Walk

10.7.25

 

in 20:00, Find a Heavy Complex of: 

 3 Snatch Grip Deadlifts + 2 Snatch Pulls + 1 Snatch 

 

*athlete can drop bar between each of the 3 movements if needed* 

 Cash Out: 

 Complete As Many Rounds and Reps as Possible in 12 Minutes: 

15 Goblet Squat (35/53# KB) 

12 GHD Sit-ups 

9 Calorie Air Bike

10.6.25

 

For Time: 

25 DB Bench Press 

50 Double Unders 

25 Burpees Over DB 

200 Meter Run 

25 DB Thrusters 

200 Meter Run 

25 Burpees Over DB

 50 Double Unders 

25 DB Bench Press 

 **DB Weight (2x 35/50#)**