Mobility is back...

We invite you to join Coach Paul for the new Movement and Mobility Class. This is not a regularly scheduled class, but Coach Paul will run them as there is demand. This class will guide you in resolving pain, preventing injuries, and maximizing your performance. Aimed to help you hack into your body’s mechanics, and help you gain the tools to eventually maintain yourself. Join him for the first class on April 6th 2015 (Monday) at 5:30pm in the ANNEX.

Get Ready for Spring and Summer

with the Return of CrossFit Endurance, Boot Camp and Mobility!!!

Endurance starts on 4/2 at the Upper Merion Track  @ 5:30PM
Movement and Mobility starts on 4/6 in the Annex with Coach Paul @5:30PM

Boot Camp starts on 5/1 at CrossFit King of Prussia @ 5:30PM

If you have any friends who want to get started in Boot Camp or Endurance, click here or here to sign them up today!  We are offering a special rate to get them started TODAY!

W.O.D. 4.1.15

AMRAP in 30:00 Minutes

10 Burpee Pull-ups (GI Janes) 

(bar should be about a foot above reach)

15 Toes to Bar

400 Meter Run

(It is April Fools day but we are really going after this for 30 minutes...enjoy!)

Community Notes:
Please join us on Saturday, April 4th for our annual Family WOD and Easter Egg Hunt at 1:00PM. Free for members, friends and family.

CrossFit Endurance starts on Thursday, April 2nd at 5:30PM at the Upper Merion Track.  Coach Tim will be waiting for you! 

OPEN gym will be on Saturday, April 4th from 11-1PM...join us for a missed WOD, strength, skill or mobility.

CrossFit King of Prussia will be CLOSED on Sunday, April 5th for Easter.

Quote:

"There is simply no substitute for hard work when it comes to achieving success."

-Heather Bresch

15.5 The OPEN Recap

The RED team pulls out a win in week 5! Congratulations Red team!

Click here to view the final spreadsheet.

Team BLACK takes the entire competition....well done to everyone in our community who participated for the 5 weeks. You truly are an inspiration.

I'd like to extend a HUGE thank you to Dave Nichols for compiling the data, results and weekly spreadsheet to keep this competition going!

W.O.D. 3.31.15

Snatch Complex

Hang Power Snatch

Hang Power Snatch + Overhead Squat

Hang Squat Snatch

Snatch (full squat snatch from ground) 

Work up to a heavy load on the above complex and record total weight. Do not put the bar down between lifts. 

Quote: 

"The greatest barrier to someone achieving their potential is their denial of it." 

-Simon Travaglia

W.O.D. 3.30.15

GRACE--TEST DAY RECORD RESULTS

for time:

30 Clean and Jerks (95/135#)

Gymnastic Skill:
Shoot-throughs
and L-sit holds

Do three sets for the L-sit holds to accumulate max time in each set; for the shoot-throughs work on skill here or do 30 for time. 

Quote:

“If you always do what you’ve always done, you’ll always get what you’ve always got.”

-Steven Hayes

W.O.D. 3.29.15

10 rounds for time of:
5 Front Squats (135/205#)
5 Parallette Handstand Push-ups 

Quote:

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."

-Buddha

W.O.D. 3.28.15

Deadlift
5-5-5-5-5

Cash out:
3 Rounds for time of:
50 Double Unders
10 Deadlifts (use about 70% of 5 RM)

Quote:

"No one saves us but ourselves. No one can and no one may. We ourselves must walk the path." -Buddha

W.O.D. 3.27.15

The LAST and FINAL open WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

 Men use 95 lb.
Women use 65 lb.

Click here to see more details about the workout

Community Notes:
Stronger Faster Healthier will be joining us tonight for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Break out the beer pong tables!

Quote:

“Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future.”

-Deepak Chopra

W.O.D. 3.26.15

Take 20 Minutes to work on the Snatch for skill or weight. 

then:

For time:

1000 Meter Row

20 Burpees

500 Meter Row

Community Notes:
Stronger Faster Healthier will be joining us Friday night for sampling and we will be having our last and final celebration at "Friday Night Lights" from 4:30-7:30PM. Join us as we break out the beer pong tables!!

Quote:

“Leaders must be close enough to relate to others, but far enough ahead to motivate them.”

 ― John C. Maxwell

W.O.D. 3.25.15

The OPEN crew!

"ROPE CHIPPER"
2 Rounds for time of: 

20 Box Jumps (20/24")

1 Rope Climb 20ft

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

1 Rope Climb 20 ft

20 Ring Dips 

1 Rope Climb 20 ft

20 Power Snatch (75/115#) 

1 Rope Climb 20 ft

Rx+ athletes should do legless climbs to 15 ft!

Quote:

“Some single mind must be master, else there will be no agreement in anything.”

-Abraham Lincoln

15.4 is in the books, the ORANGE team takes the WIN

Click here to view the spreadsheet and results.

Red team gets Faby for week 5!

W.O.D. 3.24.15

"QUAD BUSTER"

(from the 2015 Festivus Games)

AMRAP in 2 Minutes:
Max rep Front Squats (95/135#)

Rest 2:00 Minutes

AMRAP in 6:00 Minutes:

6 Power Cleans (95/135#)

6 Burpees over the Bar

Record total reps for each AMRAP.

Quote:

"Set your expectations high; find men and women whose integrity and values you respect; get their agreement on a course of action; and give them your ultimate trust.”

- John Akers

W.O.D. 3.23.15

Christine gets on the leader board with 130 on the PRESS!

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

 Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell.

You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift to Total WOD.

Quote:

"Everyone has a transferable commodity-knowledge. Sharing your unique expertise and making introductions for someone creates a lasting legacy."

-Marsha Blackburn

W.O.D. 3.22.15

TEST DAY- Record Results

"Kelly" 

 Five rounds for time of: 

Run 400 meters 

30 Box jumps, 20/24 inch box 

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

Quote:

I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.

- Maya Angelou

W.O.D. 3.21.15

Strength

Back Squat

5-5-5-5-5

Cash out

AMRAP 5 Minutes 

 10 Kettlebell Swings (35/55#)

10 Goblet Squats (35/55#) 

Rest 1 Minute 

 Max Double Unders or Max Single Unders in 1 minute 

Record and score total reps from each portion. 

Quote:

"If you wish to appear agreeable in society, you must consent to be taught many things which you know already."

-Johann Kaspar Lavater

W.O.D. 3.20.15

 9:30 AM crew!

Some of the RED team!

OPEN WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Notes
Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Scaled:

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Community Notes:
Wear your team shirts tonight for "Friday Night Lights" from 4:30-7:30PM, we will be doing team photos!

Quote:

"Example is not the main thing in influencing others. It is the only thing."

-Albert Schweitzer

W.O.D. 3.19.15

The Maltz Challenge
· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

or
1/2 Maltz
· 400 meter run
· 25 pull ups
· 50m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 25 dips
· 50 push ups
· 25 knees to elbows
· 50 sit-ups
· 400 meter run

or
Work with a partner to complete the work above. 

Click here to compare to past Maltz Challenges.

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

The 9th Annual MALTZ CHALLENGE is being held today by DEA Offices around the world in honor of MSGT Maltz and others who have given the ultimate sacrifice for our country, we at CrossFit King of Prussia will honor Master Sergeant Michael Maltz by completing this WOD in his honor. Bearing this in mind, this workout was specifically developed that would be particularly challenging in honor of him.

Community Notes:
Wear your team shirts TOMORROW NIGHT for "Friday Night Lights" from 4:30-7:30PM, we will be doing team photos!

Quote:

"A mentor is someone who allows you to see the hope inside yourself."

- Oprah Winfrey

Photos:

W.O.D. 3.18.15

TEST DAY- Record Results

"Nancy" 

 5 rounds for time of: 

400 meter run 

15 Overhead Squats (65/95#) 

Quote:

If you wait for perfect conditions, you’ll never get anything done.

-Unknown

Team GREEN takes it on St. Patrick's Day--how fitting!

Congratulations to the GREEN team for taking the WIN this week in 15.3...  Click here to view the spreadsheet.

W.O.D. 3.17.15

Strength:

Clean and Jerk 

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

Gymnastic Skill:

Complete 2 max sets of Toes to Bar 

(If you do not have toes to bar use this time to develop them)

Community Notes:
Wear your green today!!! Best outfit wins a PRIZE!

Quote:

"If waited for perfection I would never write a word."

 – Margaret Atwood

W.O.D. 3.16.15

This is how the 7AM dudes warm up!

4 Rounds of: 

4 min AMRAP of: 

20 Calorie Row 

15 Push Press  (95/135#)

10 Push-ups

2 minute rest between rounds

Record total reps. Each round starts back at the 4 minute AMRAP.

Quote:

"Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle."

- Christian D. Larson