W.O.D. 11.1.14

WOLVERINE:

6 Rounds for time of: 

10 Clean and Jerks 135#/95# 

20 Pull-ups 

100 Sit-ups 

1 Lyons Loop Run (approx 600M) 

 or the... 

THE WOLVERINE CUB: 

4 Rounds for time of: 

10 Clean and Jerks 95#/65# 

20 Pull-ups 

50 Sit-ups 

400M Run

Quote:

Do what you feel in your heart to be right–for you’ll be criticized anyway.

—Eleanor Roosevelt

W.O.D. 10.31.14

Come in Costume Today! Happy Halloween!!

Overhead Squat

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

then...

12-9-6

Toes-to-bar

Overhead Squat @ 70% of your 1RM

Community Notes:

Join us on Saturday for the WOLVERINE!

Quote:

The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.

—Jim Rohn

Photos:

W.O.D. 10.30.14

 University of Texas at Austin 2014 Commencement Address by Admiral William H. McRaven- Inspiring, Motivational and worth the 20 minutes to watch

For time:

500 Meter Row

21 Clean and Jerks (95/135#)

500 Meter Row

21 Clean and Jerks (95/135#)

500 Meter Row

Community Notes:

Don't forget to dress up tomorrow!

Quote:

A leader is a dealer in hope.

—Napoleon Bonaparte

Photos:

 Dinner at CrossFit?

W.O.D. 10.29.14

Burpees and 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 of each exercise and adding up again. Your total number of reps (for all 30 minutes) is your final score for this WOD.

Community Notes:
Join us for COSTUME day on "Halloween" Friday 10/31, best costume wins some KoP Gear.

THE WOLVERINE (our house WOD) will be happening on Saturday 11/1...Get your name on the board.  

Quote:

Achieving life is not the equivalent of avoiding death.

-Ayn Rand

W.O.D. 10.28.14

"The BEAR Complex"

You have 5 rounds to find your max weight at:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

These exercises must be done in succession without putting the bar down for seven times through the sequence.

You may rest as needed between rounds.

Contact with the floor must be touch-and go during sequences.

Rest anywhere but the floor.

       

Click here to view the past "Bear" results.

Videos:
Bear Complex WOD [wmv][mov]
Rob Orlando, 200 lb Bear [wmv][mov]

*Make sure to take a few minutes to watch the Bear Complex video if you have never executed this WOD before. It will help you in class!

Quote:

Review your goals twice every day in order to be focused on achieving them.

-Les Brown

W.O.D. 10.27.14

Nothing makes us more proud of our athletes then seeing them reach goals.  We love the pride they take when they get on the leaderboard. Congratulations Rachel!

Take 20 Minutes to get to a 2 RM Hang Squat Clean

then

"Row Row Row your Boat"--Partner WOD 
10 Minute AMRAP
250M Row
Max Goblet Squats (35/55#)

 One partner Rows 250M while the other does Goblet Squats (35/55#). Athletes will rotate when "Athlete A" comes off the rower. The total score of the team will be Max number of Goblet Squats completed in 10 Minutes.

Quote:
There is simply no substitute for hard work when it comes to achieving success.
-Heather Bresch

Photos:

NEW Camo sweatshirts!!! 55$ Get 'em before they are gone!

W.O.D. 10.26.14

"Jackie" 

1000 meter row 

45 pound Thruster, 50 reps 

30 pull-ups

Quote:

“No man will make a great leader who wants to do it all himself, or to get all the credit for doing it.” – Andrew Carnegie

Events for the week...and then some

Our NEW Sweatshirts have arrived, $55 look for them in the store next week!

Friday, 10/31 - Costume Day - Best Costume gets some FREE gear from the KoP Store.

Saturday, 11/1- The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!

Tuesday, 11/4 - We are ADDING A CLASS, 7am CrossFit W.O.D. with Coach Paul. That means we now have 7am options M-F! Mon,Tue, Thu, Fri WOD and Wed Open Strength (runs 6:30-8am, come at any time during the session to work on lifts, accessories, skills or strength programs!) 

What is the WOLVERINE anyway??

6 Rounds for time of: 

10 Clean and Jerks 135#/95# 

20 Pull-ups 

100 Sit-ups 

1 Lyons Loop Run (approx 600M) 

 or the... 

THE WOLVERINE CUB: 

4 Rounds for time of: 

10 Clean and Jerks 95#/65# 

20 Pull-ups 

50 Sit-ups 

400M Run

If you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. 

https://www.facebook.com/groups/crossfitkopers

W.O.D. 10.25.14

Judgement day

CrossFit Total

1 RM on Back Squat, Shoulder Press, Deadlift

Total weight for all three lifts is the score.

You will complete warm-up sets prior to the 1RM attempts, but athletes only get 3 official attempts to get a 1RM. The order of the lifts must be as stated above.

Click here to read the Journal article regarding CrossFit Total.

Click here to read the basic strength standards for men and women.

Quote:

“A man who wants to lead the orchestra must turn his back on the crowd.” 

– Max Lucado

W.O.D. 10.24.14

Intensity in Judging...

ANGIE:

Complete in order: 

You can break into whatever sets you need to finish the 100 of each movement, but you must go in order. 

100 Pull-ups

100 Push-up 

100 Sit-ups 

100 Squats

(For newer athletes the total reps can be scaled)

Quote: 

“You don’t lead by pointing and telling people some place to go. You lead by going to that place and making a case.” 

– Ken Kesey

Congratulations

...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations. 

W.O.D. 10.23.14

Keith and Jessi from SuperFit Philly 2014

"Kelly"

 Five rounds for time of:

Run 400 meters

30 Box jumps, 24/20 inch box

30 Wall Ball shots, 14/20 pound ball to 9/10ft target

Quote:

“A teacher affects eternity; he can never tell where his influence stops.” 

– Henry Adams

W.O.D. 10.22.14

 #fristers

Annie

50-40-30-20-10

Double Unders

Sit-ups

then

Front Squat:

1*5 70%

1*5 75%

1*5 80%

1*5 85%

Community Notes: 
Check out a "special" boot-camp on November 8th at 9:00AM, click here to sign up. Weather permitting this will be run out of the Annex. 

Quote:

“Leadership and learning are indispensable to each other.” 

– John Fitzgerald Kennedy

W.O.D. 10.21.14

Benchmark Day #2--Athletes Choice

Grace

for time

30 Clean and Jerks (95/135#)

or

Isabel

for time

30 Snatches (95/135#)

Quote:

“A teacher affects eternity; he can never tell where his influence stops.” 

– Henry Adams

W.O.D. 10.20.14

Thank you to the judges, athletes and friends who made SuperFit Philly successful. CF KOP rocks!
Cate and Aimee came in 6th in the F/F RX and Keith and Jessi came in 6th in the F/M RX divisions. 

Fran

21-15-19 

Thrusters (65/95#)

Pull-ups

There is no better benchmark to start with than FRAN!  Depending on class size and athletes you will have a counter for this workout. Benchmark week will run through Sunday the 26th. 

Quote:

We keep moving forward, opening new doors, and doing new things, because we're curious and curiosity keeps leading us down new paths. 

- Walt Disney 

CrosssFit KOP/Bridgeport Barbell Club T-Shirt Idea Contest

Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?

Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to crossfitkop@gmail.com or "post to comments" by Friday, October 24th.

One submission per person. If your idea gets printed you will get a free shirt!

W.O.D. 10.19.14

Deadlift

5-5-5-5-5

Cash out:

Coaches Choice

Quote:

A bend in the road is not the end of the road... unless you fail to make the turn. 

~Author Unknown

W.O.D. 10.18.14

CrossFit King of Prussia will be CLOSED today for ALL classes and resume our regular schedule tomorrow, Sunday October, 19th. We are hosting SuperFit Philadelphia for the second year in a running, please come out to spectate and cheer on our athletes and those joining us from across the Tri-state area!

If you want to get your WOD in, you can go to CrossFit Harmony at 9:00AM for the daily WOD.  This is FREE for KoP members. 

We are READY for SuperFit

 New Clearance sales at the KoP store!

 Floors are clean...

CFKoP will be closed tomorrow...join us to spectate and wish our competitors good luck!

We will resume regular schedule on Sunday. 

W.O.D. 10.17.14

For time:

Run 800 Meters

40 Double Unders

20 Sit-ups (GHD or ABmat)

10 Overhead Squats (65/95#)

Rest 2 Minutes

Run 800 Meters

40 Double Unders

20 Sit-ups (GHD or ABmat) 

10 Overhead Squats (65/95#)

Quote: 

Pain is inevitable. Suffering is optional. 

-M. Kathleen Casey