CrossFit KOP

CrossFit King of Prussia will be hosting the Beat the Streets Fundraiser on Saturday May 14th at 9AM. This Fundraiser supports Steve's Club. If you haven't heard the amazing things that Steve's club does, click here to read more. This year CrossFit KoP will be starting our own Chapter for the at risk youth.

Get your teams ready! All are welcome, and this will be the WOD on 5/14. Click here to compare to last year's event. Last year we raised $1250 to support the at risk/underprivileged youth. You do not have to donate to participate, but any, all & even small donations are welcome. We will have a spot at the box on 5/14 to drop donations in or you can use the link at he bottom of the page.

Rules:
Teams of 3 (at least 1 female per team) will compete in either the Social or Competitive (Rx’d) Division. For the Competitive Division, the WOD must be done as prescribed and will be judged accordingly. Athletes may compete on more than one team if they like (in different heats).


WOD:
Teams of 3, everyone must run together at the beginning and the end. Only one person working at a time on the other exercises, with the remaining 2 athletes take turns holding a 25# plate overhead (the plate must be overhead the entire time during the Box Jumps, Push Press, Air Squats, and Walking Lunges). 


For time:
Run 400 meters (entire team)
150 Box Jumps (24" box for everyone)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)

Scoring:
Results are based on the time it takes to complete the workout. The fastest team wins!

Transitions:
The team cannot start the first exercise until everyone has completed the run. In a similar fashion, the team cannot start the next exercise until all reps are done with the first exercise. The final time is when the slowest athlete finishes their 400m run.

WOD Standards:
Box Jumps - Entire foot must be on the box, open hips at the top. Step down is ok.

Push Press - Dumbbells must touch shoulder and reach full extension (arms straight at the top).

Air Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top.

Walking Lunge - Back knee must touch the ground, hips must come to full extension at the top.

Prizes:
National Prizes to be awarded for the top teams in the Competitive (Rx’d) Division, and to the Affiliate that raises the most money.


Competitive Division: Top 3 Teams receive Steve's Club Tshirts and a "Steve's Club Sampler" for each of their members - includes PaleoKits, PaleoKrunch and other Steve's Original products = $270 Value
Top Affiliate Fundraiser: Steve's Club Tshirts and a Large order of 25 PaleoKits = $450 Value

To Donate:
Click here to access the CrossFit King of Prussia Fund-raising page.

Quote:
"Once I was struggling on a math exam. I was about to give up but thought to myself 'At least it's not death by burpees...' I got a B+ on the test."
-- Steve's Club athlete, Camden NJ