You picked it...

So...a card was selected from the Hopper Deck on Monday for today's WOD:
3 rounds for time:
40 Push Press (65/45)
30 Squats
20 Ring Dips (sub 10 pull ups/10 push ups)
10 Double Unders (sub 100 skips)

Jeff-22:32
Shawn-24:43
Doreen-17:45
Miranda 25:08
Paul-20:34
Kim-25:40
Laura-19:01
Nicole-27:30
Jason-16:06
Tim-15:14
Joe-35:46
Lisa-22:35
RC-26:30
Jeff- 22:57
Danielle-20:25
Pete-great effort!!!!

Rock Climbing...

To answer many questions, this picture, which was on the CrossFit HQ Main Page yesterday, was taken at the High Rocks located in Ralph Stover State Park, Bucks County PA. Thanks for all the compliments and constructive rock climbing criticisms! I must say though, it was my first time out...but with the 10 physical skills we build doing CrossFit (Cardio-respiratory Endurance, Stamina, Strength, Flexibility, Balance, Coordination, Agility, Accuracy, Power and Speed) it was a breeze! My friend climbing near by snapped the shot and whew, all those pull-ups sure did pay off when I was half way up and couldn't find a spot for my feet! It's fantastic to take what we gain from CrossFit and apply it in a practical sense...There's no way prior to CrossFit that I could have scaled the wall with the strength and speed which I did...I'm pretty sure it should have been for time?! Wasn't it? Remember, CrossFit is broad and general fitness and I challenge all of you to take what you gain from class outside or into any practical application and see truly the results you have gained!

Fight Gone Bad

3-One Minute Rounds at Each station and one minute rest between rounds

Rowing is measured with calories
Wallball uses a 20lb medicine ball to an 8’target (14lb for ladies)
SDLHP is done with 75lb barbell (55 for ladies or 53lb KB)
Box Jump uses a 20” tall box standing to full leg extension Push Press is with a 75lb bar taken from a rack (55 for ladies)
Score the total number of reps and calories for each exercise.

Tim P. 256
Laura P. 193
Joe- 160
Tim M.-200
Lisa - 184
Danielle-190
Paul - 225
Jeff H. - 178
Doreen- 231

"so it's only 20 minutes?"

Yes Margaret, it is only 20 Minutes:
AMRAP in 20 minutes of:
15 OHS
15 KTE
15 Push-Ups

Orla (15)- 7 rounds
Paul (65)- 6 rounds
Margaret (15)- 7 rounds

...this one was a bit of a sleeper...Orla, Paul and Margaret, exhausted after "only" 20 minutes!
Fantastic form today guys!

Go Phils!!!

In honor of the Phillies we played some CrossFit Baseball today!
Successfully rounding the bases equals 1 run! BAD form sends you back to Home Base...
30 minutes to round the bases as many times as possible!

1st Base-10 Push-ups
2nd Base- 10 Squats
3rd Base- 10 Burpees
Home-10 Reps of a random movement...selected by Aimee
Teams could select their name as well as line up. I selected the teams!

Phils-(Jeff H., RC, Nicole, Hannah) 15 runs
NSB- (Jason, Lisa, Tonya, Jeff) 15 runs
We love 'Fran'- (Paul, Doreen, Shawn, Kim, Miranda) 16 runs
XF-(Tim P., Tim M., Laura) 16 runs

so...we had a tie...between We love 'Fran' and XF

We love 'Fran'-picked from the Hopper Deck and got to select Thursday's WOD
XF-got to pick from the Hopper Deck and selected the Wed. AM WOD

Way to go everyone! Awesome team work and spirit!

Adrian Teaches Kipping Pull-Ups

A must watch for everyone who's been trying to perfect their Kipping Pull-Ups...

Kipping Part 1
Kipping Part 2

Filthy Fifty

Lisa, Jeff and Jason on their Knees to Elbows...everyone's favorite!

for time:
50 Box Jumps
50 Jumping Pull-ups
50 KB swings (35/25)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (sub 150 jumps for DU)

Jason-38:00
Jeff-29:17
Lisa-28:39
Hannah-31:11
Tim-41:14
Laura-21:29
Aimee-19:34

Way to go team! I know it's not an easy one, but a good one!! Click here to check out a video of the Filthy Fifty.
Jason, way to take 7 minutes off your previous time!
NICE WORK ALL!!!

Helen

Hope you all enjoyed your little bout with Helen today...
Click here to watch some Ladies take her on...

3 Rounds for time:
400M Run
21KB swings (53/35)
Pullups x 12

Times below:

Jason R'xd 18:30
Hannah 14:27
Miranda 13:24
Jeff 15:42
Lisa 13:12
Keilee 16:06
Joe R'xd 30:15
Paul R'xd 12:36
RC 15:25
Nicole 15:40
Shawn 17:24
Hilary 15:07
Tim P. R'xd 12:25

Don't forget..

Your sweatshirt tomorrow.
We are going outside for some running....
High of 56 and Sunny tomorrow

Air Squats/Push Ups

Single Modality - G
Air Squats and Push Ups
1 Squat/1 Push up
2 Squats/2 Push ups
3 Squats/3 Push ups
4 Squats/4 Push ups
Begin with one rep and continue adding one rep to each movement on every round for as long as you can for 20 Minutes.

Paul 21.5
Jeff 20
Doreen 20
Lisa 18.5
Josh 21
Hannah 16.5
RC 15.5
Danielle 16.5
Tim M. 18
Joe 16.5
Ed 15

Nice work! See you all Thursday!

For time:

1000M Row
10 Ring Dips
20 Walking Lunges
30 Push ups
40 Jumping Pull ups
50 Sit ups
40 Back Extensions
30 Box Jumps
20 Burpees
10 K-T-E
Jump Rope 300 skips

Paul-21:25
Orla- 23:08
Lisa- 24:00

Single Modality Monday-W

Tonight we took the WOD straight from the CrossFit HQ main page.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
-Ladies scale to 65

Results below:
Miranda (45) 7
Tonya (55) 7
Hannah Rx'd 5
Jeff (85) 5
Jason Rx'd 5
Sean (75) 5
Paul (75) 5
Nicole (40) 6
Trisha (50) 7
Lindsey (30) 8
Doreen (50) 6
RC (65) 5
Tim P. (85) 6
Danielle (50) 6
Tim M. Rx'd 4
Peter (55) 3/DNF
Aimee Rx'd 9

Dual Modality M/G

for time:
800M Run
50 Squats
50 Push Ups
50 Sit ups
400M Run
50 Squats
50 Push Ups
50 Sit ups
800M Run










Jason with his perfect Push-Up and Hannah in the back ground finishing up her superb squats! Nice work today! We took this one outside to enjoy the beautiful fall weather! And a special thanks to Jill and Dawn for sticking around and timing me! Good coaching girls!

Jeff-20:30
Tonya-25:30
Rita-23:33
Rachael-23:54
Jackie-24:09
Hannah-30:00
Tim-25:17
Jeff H.-21:17
Jason- 27:20
Dawn-22:45
Jill- 19:40
Aimee-18:10

7 Rounds for Time...

5 Push Press (95-155) (55-75)
15 Box Jumps
15 Push Ups

Hannah-26:12
Jeff-19:12
Miranda 20:24
Jason-26:26
Kim-21:08
Matt-13:28
Gerard-24:51
Tonya- 20:18
Paul-16:36
Lisa-22:08
Tim-19:03
Joe-24:50
Danielle-23:00

What can you do in 30 minutes...?

AMRAP in 30 Minutes-

400M

20 Walking Lunges w/ OH carry

15 K-T-E

15 Box Jumps

Tim-3

Hannah-3

Jason-4.25

Paul-5.25

Lisa-4.75

Jeff-4.75

Tim P.-5.5

Danielle-5

Ed-4

Paul and Erika

Great Job to Paul and Erika...both getting ALOT stronger!
Tonight's WOD-
AMRAP
200M Run
10 Push ups
10 Pull ups
20 Pistols (10L/10R)
30 DB/MedBall Thrusters

Erika-3 rounds
Paul -Just under 3 rounds (way to go with the 30lb DB's)

Columbus Day Fun!

For time-
50-40-30-20-10 reps of:
Burpees
Vertical Jumps
Sit Ups

Tonya-31:16
Hannah-34:36
Paul- 21:56
Lisa- 32:08
Jeff H.-28:20
Jeff-31:58
Tim-40:47
Jason-33:52
Danielle 32:02

Nice work everyone...see burpees aren't that bad...or are they?!?!

"Determine that the thing can and shall be done, and then we shall find a way."
-Abraham Lincoln

What a Beautiful Day for a Outside WOD!!!

Move from each station after 1 Minute. No rest between stations. 1:30 rest between rounds.

4 Rounds:

Wall Ball (20/14)

Tire Flips

Push Press (75/55)

KB Swings (35/25)

Walking Lunges

Michelle

5 Rounds for Time:
7 KB Swings
7 Burpees
7 K-T-E
7 Box Jump
7 Shoulder Presses

Trisha 15:38 (55/35)
Lindsay 18:10 (35/25)
Paul 14:12 (85)
Joe 27:00 Rxd
Jason 20:17 Rxd
Jill 15:20 (35)
Hannah 14:27 (55)

We welcomed two new CrossFitters tonight...Joe and Jill!!
Joe- Awesome form, straight through the end!
Jill-Great job, way to push through the whole workout!

We have a special Saturday class at 9:30AM..hope to see you all there!

STRENGTH day

Danielle above on Deadlift...first time ever and look at that form! Awesome!

Tim P. way to rock that 60lb weighted pull up! His chin made it above the bar too!

Deadlift

3-3-3-3-3-3-3

Weighted Pull ups
1-1-1-1-1-1-1

Ed-255/20

Tim P. -255/60

Paul-225/15

Hannah-185/bw

Tim M. 285/5

Jason 285/10

Lisa E. 115/8

Danielle 135/5

NEW CLASS TIME...more CrossFit KOP!

All I am adding two additional times to the schedule for the fall. You now have the option for 5:30PM or 6:30PM class on Monday and Thursday. For those of you who had trouble getting out of work for 5:30PM, here you go!!! Please either drop me an email or comment if you regularly attend the 5:30 class and the 6:30 will be a better option for you! New class times start on October 13th...
Aimee

Tuesday WOD

3 Rounds for Time:
Run 400M
50 Squats
30 Mt. Climbers
10 Hang Power cleans
10 Decline Push-ups

Orla(40) 15:02 -way to be in the "Zone" tonight!!!
Paul(75) 13:40-good form tonight, see you tomorrow!
Erika 16:12-Nice work!
Betsy (35) 17:02-Welcome back!

"Barbara"

Five Rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.


Jeff- 3:46/4:02/6:00/6:07/6:20
Lisa E.-3:54/4:02/4:09/4:03/4:12
Jackie-4:46/4:55/7:45/6.30/6:00
Doreen-3:18/3:24/3:15/3:42/4:00
Miranda-3:54/4:16/5:33/6:31/5:03
Hannah-2:55/3:54/4:28/5:20/4:19
Lisa V.-4:30/7:14/6:47/5:10/5:54
Tonya-4:16/4:06/5:28/6:20/4:75
Laura-3:21/3:13/3:11/2:40/2:57
Paul-4:03/3:55/4:42/4:00/4:52
Mark-6:00/5:11/12:25
RC- 4:34/7:43
*Jason-7:09/8:19/10:03

note ALL assisted band pull-ups except *

Today's Quote-"It's one thing to push and pull a weight around, it's quite another to master your own bodyweight from every conceivable angle and direction"
--Matt Furey

THANK YOU!!!

As of today we are officially CrossFit King of Prussia (KOP). If you search on the CrossFit HQ Main page we are finally linked in! I wanted to extend a thank you to all of my loyal class members because without you there would be no CrossFit KOP. To the staff at Fairmount Athletic Club, a HUGE thank you for the use of the space and support of CrossFit and the principals behind it! We have some new equipment on the way and in the new year, look for an expanded class schedule.

and the WINNER of the Class Challenge is...

The Saturday 10:30AM class, they reign supreme!!!
Congratulations on a job well done team!

I hold two private CrossFit classes a week and they went head to head with the 3 Minute challenge!

3 Minutes of Rowing for total calories = Reps
3 Minutes of Barbell Thrusters (65/45)
3 Minutes of Burpees

Saturday scores below:
Tim - 124
Hannah - 120
Lisa - 97
* Aimee - 148

Saturday's Class average 114 vs. Tuesday's Class average of 104!

* I jumped in for fun today, but my score was not counted in the class total!

W.O.D.

21-15-9

Deadlifts

Pull Ups

Nicole 4:51

Paul 5:37

Dawn 3:45

Doreen 4:48

Hannah 4:11

Miranda-5:27

Lindsay-7:27

Laura-5:55

21-15-9

Box Jumps

Burpees

Nicole 7:20
Paul 5:49

Dawn 6:15

Doreen 5:50
Hannah 6:55

Miranda-6:55

Lindsay-7:13
Laura-5:27

Eileen-10:19

21-15-9

KB Swings

Squats

Nicole 3:42

Paul 2:54
Dawn 3:45

Doreen 2:54

Hannah 2:33

Miranda-3:15

Lindsay-3:40

Laura-2:19