W.O.D. 7.1.14

Keg boot camp!

"Summer Sweats"

for time complete:
80 Air Squats

60 Dumbbell Snatches (Alternating L/R)

40 Burpees

20 DB Front Squats

10 HSPU

Community Notes:

We will be OPEN for one team workout on Friday the 4th of July at 10:00AM! Friends and Family are welcome, this will be a NEW "1776" WOD. This is a FREE class.

Quote: 

"The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of controversy and challenges."

 - Martin Luther King Jr.

W.O.D. 6.30.14

GHD boot camp!

Take 20 Minutes to find your 20 RM Deadlift. Use and record three sets to get to your max. If you fail record number of reps when you failed.

Cash out:

2K Row

Community Notes:
Friday we will hold a July 4th WOD at 10:00AM, It will be a TEAM WOD, friends and family are welcome.

Quote:

”Excellence is not a skill. It is an attitude.”
--Ralph Marston

2014 King and Queen Photos

 Congratulations to Dan Faby and Jess C our new King and Queen

 The Court

 The Crew

 The Neon Ladies

 America---and the Spirit award winner

 Tre---the only "pukie" of the day

 Ryan snatches 265#

 Red--White--Blue

SNATCH!!!

W.O.D. 6.29.14

Take 20 Minutes to get to your 1RM Front Squat

then

2 Rounds for time of:

10 Front Squats @ 70% of your 1RM

20 Kettlbell Swings (35/55#)

30 Double Unders

Quote:

“Mediocrity will never do. You are capable of something better.”
― Gordon B. Hinckley

W.O.D. 6.28.14-The King and Queen of Prussia

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 reigning King (Dan Faby) will be defending his title but the Queen spot is wide open!  This is by far, the most exciting event that is held each year and Jason, myself 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!

There is NO regular class today only the competition,  regular class resumes on Sunday.

Timeline:

Arrive: 8:00AM - Registration begins
Announcements: 8:45AM - Standards and details of the day
WOD: 9:15AM  - First heat begins
Event End: 4:00PM -...Estimated

The workouts are:

CrossFit WOD 1:  Fight Gone Horrible

3 Rounds for Time (15 minute cap)

20 Wall balls

20 Shoulder to Overhead (65/45#)

20 Box Jumps (Step-ups allowed)

20 Sumo deadlift high-pulls (65/45#)

20 Calorie Row

Each athlete will be assessed a one second penalty for every unfinished rep. 

Barbell WOD 2:  Up, Up and Far, Far Away

Take 7 Minutes to find your 1RM Snatch

Each athlete will start with one bar and the appropriate plates. The bar must come from the floor to overhead and the athlete must show control overhead.  The athlete is responsible for adding his or her own weight and communicating with Judges based on the weight on the bar.  Any form of Ground to overhead in the form of a SNATCH not a Clean and Jerk is allowed…

Boot Camp WOD 3: Plow the Fields

Max Distance in 3 minutes

Prowler Push (140/90#)

Each athlete will push the prowler from the high bars as far as they can in 3 minutes. 

Endurance WOD 4: Kenya Dig It?

1 mile run

Each athlete will run two 800 meters as fast as they can. 

Mobility WOD 5: The Human Rack

Max V-sit reach

Each athlete will have three attempts to determine their max reach according to the Presidential V-sit reach test.  

The Final WoD: Front Squat EMOM
EMOM for 10 Minutes complete:
5 Front Squats (135/205#)
20 Double Unders
Max Pull-ups
(Your score will be total Max Pull-ups) 

RESULTS:
Click here for the results.

 Faby and Jess C our King and Queen 2014

CrossFit KoP Endurance

WHAT IS A HYDRATION BUDDY ANYWAY????!!!!!

Last Years Spirit of the games (court Jester) winners!!

As a way to get to know each other better, upon check in at the King an Queen of Prussia you will pick a name from a bucket (girls will be on pink and boys on green). This person will be your "hydration buddy" for the day. You don't need to spend the whole day with them but if you don't know who they are, find them...maybe warm up with them, find out what got them in the doors of CF KOP, what are their goals for the day/week/year, make sure they are staying hydrated with water during the event and beer afterwards....but most importantly have fun with it! We are a large community spanning many different interests, so today is a day to have fun and get to know each other inside the one thing we all have in common…Crossfit KOP!

...and don't forget we also award the court jester...our spirit awards for the male and female who exhibit the best camaraderie and spirit for the day.

W.O.D. 6.27.14

Remembering the King and Queen 2013-Dave
3 Rounds for time of:
Row 500 Meters
Run 400 Meters
50 Double Unders

Quote:
"It may be those who do most, dream most."
-Stephen Leacock

W.O.D. 6.26.14

Remembering the King and Queen 2013-Andrea

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Scoring example= 4, 25, 10, 15, 18 = 72.

Quote:

"Heroes take journeys, confront dragons, and discover the treasure of their true selves."

-Carol Pearson

 Photos:

The Nooner 

Alison on Push-ups!

That's a lot of sweat Keith? 

Details and Heats for the King and Queen of Prussia

Click here for the heats for the King and Queen of Prussia. 

Arrive: 8:00AM - Registration begins

Announcements: 8:45AM - Standards and details of the day

WOD: 9:15AM - First heat begins

Event End: 4:00PM -...Estimated

There will be NO regular classes on June 28th because of the King and Queen competition... regular class resumes on Sunday.

W.O.D. 6.25.14

Remembering the King and Queen 2013-Kate

Regional Workout- Event 7:

For time:

64 Pull-ups

8 Overhead Squats (135/205)

Quote:

"Nothing ventured, nothing gained."

-Anon

W.O.D. 6.24.14

Remembering the King and Queen 2013-Jim C.

Clean and Jerk 

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

Quote:

"A ship in harbor is safe, but that is not what ships are built for."

-John Shedd

Photos:

Jon P! 

 Sledding in Summer!

W.O.D. 6.23.14

NICE SOCK!

3 Rounds for time of:

400 Meter Run

4 Rope Climbs (15 ft)

40 Kettlbell Swings (35/55#)

Community Notes:

The King and Queen of Prussia is on Saturday June 28th, this is our yearly competition for CFKoP members ONLY. Friends and family can come and watch. Participants get FREE T-shirts, Lunch, Beer and Fun! Join us! You can still sign up, just email crossfitkop@gmail.com to reserve your spot.

Quote:

"Tis better to have fought and lost than never to have fought at all."

-Arthur Hugh Clough

King and Queen 2014 Details

Finally...a few details on the event that all of you have been waiting for! The day (6/28) is arriving fast (Saturday is only a few days away) and it is time to crown our newest King and Queen. 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 begins
Announcements: 8:45AM - Standards and details of the day
WOD: 9:15AM  - First heat begins
Event End: 4:00PM -...Estimated

There will be NO regular classes on June 28th because of the King and Queen competition... regular class resumes on Sunday.

Heats will be announced this week. 

The workouts are:

CrossFit WOD 1:  Fight Gone Horrible

3 Rounds for Time (15 minute cap)

20 Wall balls

20 Shoulder to Overhead (65/45#)

20 Box Jumps (Step-ups allowed)

20 Sumo deadlift high-pulls (65/45#)

20 Calorie Row

Each athlete will be assessed a one second penalty for every unfinished rep. 

Barbell WOD 2:  Up, Up and Far, Far Away

Take 7 Minutes to find your 1RM Snatch

Each athlete will start with one bar and the appropriate plates. The bar must come from the floor to overhead and the athlete must show control overhead.  The athlete is responsible for adding his or her own weight and communicating with Judges based on the weight on the bar.  Any form of Ground to overhead in the form of a SNATCH not a Clean and Jerk is allowed…

Boot Camp WOD 3: Plow the Fields

Max Distance in 3 minutes

Prowler Push (140/90#)

Each athlete will push the prowler from the high bars as far as they can in 3 minutes. 

Endurance WOD 4: Kenya Dig It?

1 mile run

Each athlete will run two 800 meters as fast as they can. 

Mobility WOD 5: The Human Rack

Max V-sit reach

Each athlete will have three attempts to determine their max reach according to the Presidential V-sit reach test. 

W.O.D. 6.22.14

Remembering the King and Queen 2013-Gene
 
Fight Gone Bad:

In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating.

The stations are:

1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20" (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Quote:

"Dare to be wrong, and to dream."

-Friedrich von Schiller

W.O.D. 6.21.14

Remembering the King and Queen 2013-Alona

Back Squat

10-10-10-10 reps

Skill:

Muscle Up

Quote:

"The men who have done big things are those who were not afraid to attempt big things, who were not afraid to risk failure in order to gain success."

-B.C. Forbes

W.O.D. 6.20.14

Remembering the King and Queen 2013-Matt B

Push Press

3-3-3-3-3

Athletes Choice Skill Work:

Hip Extension

Back Extension

Coaches Notes:

Goal of the Hip Extensions and Back Extensions are to eventually get 25 controlled consecutive, how many can you get? 

Quote:

"You are always a student, never a master. You have to keep moving forward."

-Conrad Hall

W.O.D. 6.19.14

 Remembering the King and Queen 2013-Tracy 

For time:

2K Row

30 Hang Cleans (135/225#)

Coaches Note:

Go heavy, provided mechanics do not break down!

Quote:

"My reason nourishes my faith and my faith my reason."

-Norman Cousins

W.O.D. 6.18.14

Remembering the King and Queen 2013-Luke
AMRAP Minis

AMRAP in 5 Minutes:

10 Pistols 5R/5L

10 Double Unders

AMRAP in 5 Minutes:

1 Wall Ascent (6ft/8ft)

5 Burpees

AMRAP in 5 Minutes:

5 Push-ups

15 Air Squats

Coaches Notes:

Rest exactly 1:00 Minute between AMRAP's. Record reps of each mini-amrap separately. MAX EFFORT here athletes!

Quote:

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.”

-(Special Forces reaction to CrossFit seminar)

W.O.D. 6.17.14

Remembering the King and Queen 2013- Jess C. 

For time:
Run 400 meters
65/95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
65/95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
65/95 pound Thruster, 9 reps
9 Pull-ups

Wod Demo:
Click here to watch 2012 CFKoP take on this WoD

Coaches Notes:

Use the Speed Bump for the 300 Meter turn around point.

Quote:

"A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort."

-Herm Albright