W.O.D.1.1.14

Thank you to all of our members for a great 2013 and the prospect of an amazing 2014!

Enjoy the day off with your friends and family. 

CrossFit King of Prussia is CLOSED today and will re-open tomorrow with our normal schedule.

W.O.D.12.31.13

Get your new BBC hoodie today, limited quantities!

For time:

150 WallBalls (14/20 to 9/10ft)

*(Every Minute on the Minute complete three toes to bar!)

Your score is the total time to complete all 150 WallBalls

Community Notes:

Today we will run the following classes

9:30 AM
10:30 AM - Structured and BBC Strength
12:00 PM

Is anyone interested in purchasing a portion of a Cow Share? If so post to comments or email Melanie at Melanie@crossfitharmony.com

Quote:

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

― Winston Churchill

W.O.D.12.30.13

Hang Power Snatch

3-3-3-3-3

Cash out:

3 Rounds for time of:

9 Hang Power Snatch @ 80% of your 3RM

6 Overhead Walking Lunges (athlete uses the HPS bar)

3 Muscle Ups

Community Notes:

Tomorrow, Tuesday, December 31st we will run the following classes:

9:30 AM

10:30 AM - Structured and BBC Strength

12:00 PM

New Years Day: Wednesday, January 1st, 2014:

CLOSED

Quote:

"It is amazing how quickly the kids learn to drive a car, yet are unable to understand the lawnmower, snowblower or vacuum cleaner."

- Ben Bergor

W.O.D.12.29.13

For Time:

20 Back Squats (155/225#)

30 Handstand push-ups

40 Calorie Row

50 Burpees

Community Notes:
CrossFit King of Prussia is hosting a  CrossFit Weightlifting Trainer Course on August 2nd and 3rd 2014...check it out and click here  to register today!

Quote:

“All the art of living lies in a fine mingling of letting go and holding on.” -Henry Ellis (1721-1806)

W.O.D.12.28.13

20 minute AMRAP
(odd  minutes= Deadlift, even minutes = Double Unders)

In this workout, you will perform double unders from 0:00 to 1:00 and then deadlifts from 1:01 to 2:00 and so forth until you get to 20 minutes.  Your score will be the total number of double unders and deadlifts performed...for instance 500/150.   The weight for the Deadlift is 135/95#...it should be a weight that is very easy for you to move when you are not fatigued.  Also, the double unders should only be performed if you are proficient enough at them that you get fatigued. 

  

Quote:

The foolish man seeks happiness in the distance; the wise grows it under his feet. 

~James Openheim

W.O.D.12.27.13

Overhead Squat

15 Rep Max

take approximately 5 sets to get to your max 15 rep Overhead Squat

Cash out:

3 Rounds for time of:

10 Overhead Squats @ 70% of your 15 RM

2 Rope Climbs

Quote:

“The most important thing is to enjoy your life—to be happy—it's all that matters.” 

― Audrey Hepburn

W.O.D.12.26.13

Teams of four complete the following for time: 

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Execution: 

This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! Scale as necessary based on class size and level and ability.  

Community Notes:
Today, Thursday, December 26th we will run the following classes:

9:30 AM

12:00 PM

4:30 PM

5:30 PM

6:30 PM - BBC - Strength class

Quote: 

“Count your age by friends, not years. Count your life by smiles, not tears.” 

― John Lennon

W.O.D.12.25.13

CrossFit King of Prussia is CLOSED today -- Merry Christmas!

Tomorrow, Thursday, December 26th we will run the following classes:

9:30 AM

12:00 PM

4:30 PM

5:30 PM

6:30 PM - BBC - Strength class

W.O.D.12.24.13

12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
  2 Hand Stand Push-ups
  3 Box Jumps (21"/25")
  4 Med Ball Clean (14/20)
  5 Clean and Jerk ( 75/115)
  6 Toes to Bar
  7 Burpees
  8 Sumo Deadlift High Pull (75/115)
  9 Wall Balls (14/20) to (9ft/10ft)
10 Thrusters (75/115)
11 DB Squat Snatch 11L/11R 25/40

12 Wall Ascents (6ft/8ft)

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete (1 Deadlift)...then (2 Hand Stand Push-ups and 1 Deadlfit)...then (3 Box Jumps, 2 Hand Stand Push-ups and 1 Deadlfit)...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

We are allowing the workout to be done in teams of two, one athlete working at a time OR SOLO.  This is a slightly different than the version we have run in the past and will prove to be even better!  As always we can scale this according to level and ability...drop in rate is $20 for any visitors.

Community Notes:
CrossFit KoP will be closed tomorrow for Christmas, December 25th. 

Quote:

"He who has not Christmas in his heart will never find it under a tree."

-Roy L. Smith

W.O.D.12.23.13

 Welcome to David and Christine from DC!

 Erika on the GHD

Fayth smiles for her picture!

4 Rounds for time of:

500 Meter Row

20 GHD Sit-ups

20 Hip Extensions 

Today we will run a regular schedule of classes, tomorrow, Tuesday, December, 24th we will run the following classes:

6:00 AM

7:00 AM

9:30 AM
10:30 AM - BBC-  and Structured Strength class

12:00 PM

Get ready for the 12 days of Christmas tomorrow, this can be done as an individual WOD or as a team!

Quote:

"If the only tool you have is a hammer, you tend to see every problem as a nail."

-Abraham Maslow

W.O.D.12.22.13

The Inverted  Burpee

5 Rounds for time of:

10 Inverted  Burpees

15 Wall Balls (14/20# to 9/10 ft)

20  Burpees

Community Notes:

Click here to see the CFKoP Holiday Schedule. Join us on Christmas Eve for the 12 Days of Christmas WOD...not to be missed.

  Quote:

"It is impossible for a man to learn what he thinks he already knows." 

-Epictetus

W.O.D.12.21.13

Clean and Jerk

1-1-1-1-1-1-1

Cash out:

Every minute on the minute for 8 Minutes:

3 Clean and Jerks @ 80% of your 1 RM

Quote: 

 "Everything depends upon execution; having just a vision is no solution." 

- Stephen Sondheim

W.O.D.12.20.13

150 Push-ups

*each time you break from the Push-ups and "rest" you must complete one 500 Meter Row.

"Rest" is considered stopping in the down phase of the push-up with chest to the ground.

"Rest" is considered stopping in the up phase of the push-up with your butt in the air.

"Rest" is considered coming on to the knees.

Quote:

"Do you know what my favorite part of the game is? The opportunity to play."

- Mike Singletary (49ers Head Coach)

W.O.D.12.19.13

AMRAP in 15 Minutes:

7 Pull-ups

7 Box Jumps (24/30")

14 Double Unders

Quote: 

"Be willing to make decisions. That's the most important quality in a good leader. Don't fall victim to what I call the ready-aim-aim-aim-aim syndrome. You must be willing to fire."

- Harry S. Truman

W.O.D.12.18.13

2 Minutes of Back Squats (155/225#)

2 Minutes Rest

2 Minutes of Back Squats (135/200#)

2 Minutes Rest

2 Minutes of Back Squats (95/135#)

Score will be total amount of Back squats competed in each 2 Minute segment (i.e. 19-22-28=69)* indicate each round separately and the total.

Rest 5 minutes

...then for time complete:

9-6-3

Hang Power Snatch (65/95)

Bar Muscle Up

Score will be total time for the second component (these are two separate mini WODs---ENJOY)

Community Notes: 

Prepare yourself for Delaware County's first Female-Only TEAM CrossFit competition! Teams of two will face off against each other in a battle of the CrossFit 'Girls' - like 'Fran', 'Diane' and 'Nancy'...WOD's will be announced closer to competition time. The competition will be smoking hot--sign up today!

This competition is open to female pairs and will feature a novice and RX divisions. Cost to enter is $75 per team and includes a T-shirt and snacks for competitors. Registration deadline is January 18th and we will accept no more than 50 teams.

Click here to register for the 'Girls on Girls' partner throwdown at CrossFit Harmony

--------------------------------------------------------------------------------------

Winning is not always the barometer of getting better.
Tiger Woods
Read more at http://www.brainyquote.com/quotes/keywords/getting_better.html#jMxVYjcpqEji1FZY.99

Winning is not always the barometer of getting better.
Tiger Woods
Read more at http://www.brainyquote.com/quotes/keywords/getting_better.html#jMxVYjcpqEji1FZY.99

Check out this new Mobility Seminar offered by Keith Wittenstein Click here for more details.

Quote: 

Winning is not always the barometer of getting better.

-Tiger Woods

W.O.D.12.17.13

Push Press

5-5-3-3-2-1-1

Cash out:

2 K Row

Quote:

Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek. 

-Mario Andretti

CrossFit KoP Holiday Schedule

Tuesday, December, 24th we will run the following classes:

6:00 AM

7:00 AM

9:30 AM
10:30 AM - BBC- Strength class

12:00 PM

Christmas Day: Wednesday December 25th:

CLOSED 

Thursday, December 26th we will run the following classes:

9:30 AM

12:00 PM

4:30 PM

5:30 PM

6:30 PM - BBC - Strength class 

Tuesday, December 31st we will run the following classes:

9:30 AM

10:30 AM - Structured and BBC Strength

12:00 PM

New Years Day: Wednesday, January 1st, 2014:

CLOSED

Reminders:

The 'Gift of Fitness' makes a lovely present, CrossFit KoP is offering a special Gift Certificate deal for the holiday. Click here for more details... and don't forget to check out the CFKoP store, we have limited edition Snow Angel T-shirts and NEW long sleeved Thermals for men and women. Get yours today!!

Happy Holidays! 

W.O.D.12.16.13

 Welcome to Justin--home from School for a month!

Rick's first class

 Yeah - chest to bar plus+

 Mr. Intensity!

22 Deadlifts (185/275#)

Farmers walk with 45#/25# dumbbells (or KB) 200 Meters

22 Thrusters with (25/45#) dumbbells

Farmers walk with (25/45#) dumbbells (or KB) 200 Meters

22 Chest-to-bar pull-ups

400 Meter Run

22 Overhead squats (65/95#)

400 Meter Run

Community Notes:

The 12 Days of Christmas WOD will be run on 12/24!!!

CrossFit KoP will be closed on Christmas and New Years Day.
Look out for special WOD's and a modified schedule on 12/24, 12/26 and 12/31.

Quote: 

The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. 

-Vince Lombardi

W.O.D.12.15.13

3 Rounds for time of:

15 Push Jerks (105/155#)

15 Box Jumps (20/24")

15 Handstand Push-ups

Community Notes:

All classes will be held at the Annex, 110 C DeKalb Street today.  Meet and Park there. 

Quote:

“If you had started doing anything two weeks ago, by today you would have been two weeks better at it.” 

― John Mayer

W.O.D.12.14.13

Cate takes first in her division of Masters Madness 

 Roni takes first in her division of Masters Madness

 Congratulations to all who competed...

 there were some amazing displays of athleticism

 GO CFKOP!

 for more pics check out our instagram and facebook page!


"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

Compare:

compare to 12.28.12)
(compare to 8.16.12)
(compare to 10.29.09)
(compare to 2.23.10)
(compare to 6.28.10)
(compare to 8.27.10)
(compare to 12.11.10)
(compare to 8.2.11)
(compare to 1.11.11)

Community Notes:

All classes will be held in the Annex today--110C DeKalb St. Meet and park there. CrossFit Kids "cubs" class will be cancelled.

Quote:
"Adversity causes some men to break; others to break records."
- William A. Ward

W.O.D.12.13.13

Dmitry Klokov jerking 197kg/435lb at the Norwood Weightlifting seminar a few days ago at CrossFit KOP

Elizabeth

21-15-9 

Squat Cleans (95/135#)

Ring Dips

Community Notes:

All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:

"The rewards are going to come, but my happiness is just loving the sport and having fun performing."

- Jackie Joyner Kersee

W.O.D.12.12.13

Burpees & Kettlebell Swings

This workout runs every minute on the minute for 30 minutes. 

Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 

Minute One: 1 Burpee, 1 KBS 

Minute Two: 2 Burpees, 2 KBS 

Minute Three: 3 Burpees, 3 KBS 

Minute Four: 4 Burpees, 4 KBS etc ... Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. 

Your total number of reps is your final score for this WOD.

Community Notes:
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:

"Difficulties in life are intended to make us better, not bitter."

- Dan Reeves (Former NFL athlete and head coach)

W.O.D.12.11.13

CFKoP coaches and members continue to better their training...

today we learned from Dimitri Klokov, Vasily Polovnikov and Ilya Ilyin

AMRAP in 8 minutes

Run 200 Meters

8 Power Cleans (95/135#)

rest 2 Minutes

AMRAP in 6 minutes

4 Snatches (95/135#)

1 Rope Climb

Rest 2 Minutes

AMRAP in 4 minutes

5 Thrusters (95/135#)

5 Chest to Bar Pull-ups

Record score as rounds and reps.

Community Notes:

All weekend classes will be held at the Annex. We are hosting a Level 1 seminar.  Please meet and park at the Annex.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

 

Quote:

“Champions aren't made in the gyms. Champions are made from something they have deep inside them -- a desire, a dream, a vision.”

-Muhammad Ali

W.O.D.12.10.13

Work up to a heavy single in the Clean and Jerk and Snatch

Record total for Clean and Jerk and Snatch

Community Notes:

Classes this evening 4:30/5:30 and 6:30PM will be held in the Annex. There will be NO barbell class today and NO kids class. We are hosting Dimitry Klokov for a seminar from 2-6PM.

This Saturday, 12/14,  CrossFit R5 is hosting a Masters Madness competition.  CrossFit KoP has the following athletes competing; please go out and cheer them on...Cate K, Susan, Lauren M., Roni, Ericka, Diane PR., Stasie, Mark C., Patrick P., King and Mike P.

Quote:

“Education is the most powerful weapon which you can use to change the world.”

 ― Nelson Mandela

W.O.D.12.9.13

Overhead Squat

3-3-3-3-3

Cash out:

3 Sets of Max Rep Strict Pull-ups

Community Notes:
Classes on Tuesday, December 10th-- 4:30/5:30 and 6:30PM will be held in the Annex. There will be no barbell class and No kids class. We are hosting Dimitry Klokov and friends for a seminar from 2-6PM.  There are spots available, click here to sign up today.

Quote:

“The best motivation always comes from within.”

- Michael Johnson