King and Queen 2013

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 King is not ineligible to defend his title but our Queen is ready to fight to the finish.   For those that are new to KoP,  this is by far the most exciting event that is held each year 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!

Arrive: 8:00AM - Registration
Standards: 8:45AM - Announcements
WOD: 9:15 - First heat begins
There is NO regular class today...only the competition,  regular class resumes on Sunday.

WOD 1: "Return to the Realm"

(1a) 3:00 AMRAP Power snatch (75#/55#)

Immediately into 
(1b) 2:00 AMRAP Double-jump burpees over a barbell

Immediately back to power snatches until total of 75 reps are complete

Score for 1a is total time (including 2:00 burpee AMRAP) to complete 75 reps of power snatch. Score for 1b is total reps of double-jump burpees.

Double-Jump Burpee:
At the bottom of the burpee, the athlete will be face down with their chest and thighs touching the ground. There is no requirement for how they stand up. Athletes must then jump over the bar twice, both feet leaving the ground simultaneously.  Athletes can do these facing the hurdle or from the side.

WOD 2: "Modern Day Joust"
3 Rounds for time of:
400 Meter Run 
20 Alternating (10R/10L) Weighted Dumbbell Steps ups (25/45#)
20 Dumbbell Deadlifts (25/45#)

WOD 3: "The Penitent Shall Pass"
Tabata Air Squats

Athletes will perform 8 rounds of air squats in the following format: 20 seconds of squatting followed by 10 seconds of rest.  In this workout, EVERY rep that fulfills ROM will be counted.  

WOD 4: "Power to the People"
Clean and Jerk Ladder

Knight Weight:  95, 115, 135, 155, 185, 205, 225, 245, 265, 285
Lady Weight:  35, 55, 75, 95, 115, 125, 135, 145, 155, 165

WOD 5: "Bingo was his Name-O"
To be Announced Day of for the top 3 men and women


steph said...

"the penitent shall pass" - nice indy reference ha ha ha. looks like fun, good luck kids!!

Gene said...


Jason Lyons said...

We forgot to post but WOD 1 will have a 10 minute time cap and WOD 2 will have a 15 minute time cap. Each rep not completed after these times will count for 1 sec.

Chris T said...

Jason -

How high is the step up?

Chris T said...
This comment has been removed by the author.
Aimee Lyons said...

Chris T...stay posted :) We will announce it the day of along with the method of scoring.

j.c. said...

Knights didn't have to run anywhere. They had horses. 400 run..... Nah. I mean if you're trying to stay with the whole king and queen theme.
Just sayin.

John Coxhead

Jason Lyons said...

Hence "modern dar" corn-hole-o

miss you