W.O.D. 6.1.15

OPEN WOD 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
95/135 pound Clean and jerk, 3 reps
3 Toes-to-bar
95/135 pound Clean and jerk, 6 reps
6 Toes-to-bar
95/135 pound Clean and jerk, 9 reps
9 Toes-to-bar
95/135 pound Clean and jerk, 12 reps
12 Toes-to-bar
95/135 pound Clean and jerk, 15 reps
15 Toes-to-bar
95/135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Quote:

“Don't mistake activity with achievement.”

 ― John Wooden

W.O.D. 5.31.15

Friends and Family WOD was a success. 
Thanks to everyone who came out to join us! 

Shoulder Press
5-5-5-5

Deadlift
5-5-5-5

Quote:

“If you only ever give 90% in training then you will only ever give 90% when it matters.”

– Michael Owen (Liverpool & International Soccer Champion)

W.O.D. 5.30.15

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

 "Holleyman" -- Test Day Record Results

30 rounds for time of: 

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

3 Handstand push-ups 

155/225 pound Power clean, 1 rep

(compare to 2.8.15)

Community Notes:
Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

Quote:

“What do you do with a mistake: recognize it, admit it, learn from it, forget it.”

– Dean Smith (US Olympic Mens Basketball Coach)

Photos:

Happy Hour

Join us to wish Brittany farewell as she moves to Texas! Happy Hour will be on Friday, 5/29 at 5:00PM at the Tap House in Bridgeport, 266 E 4th Street...only minutes away from the box. Everyone is welcome. Please stop by.

W.O.D. 5.29.15

"BARBELL MASH UP"
For time:
75/115 pound Shoulder press, 10 reps
75/115 pound Overhead squat, 15 reps
75/115 pound Push press, 20 reps
75/115 pound Front squat, 25 reps
75/115 pound Push jerk, 30 reps
75/115 pound Back squat, 35 reps

Community Notes:
Join us on Saturday 5/30 at 3:00PM, for our "Dog Social" at Hartford dog park in Wayne. All are welcome.

Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

Quote:

"Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” – John Wooden

CrossFit KoP Volunteer Day

Cline, in conjunction with CrossFit King of Prussia is organizing a KOP Volunteer day with Habitat for Humanity’s ReStore (http://www.habitatphiladelphia.org/restore) in South Philly. We need at least 10 people and could use a few more. It would be for a 4 hour shift on a Saturday in July or August.

If you’re interested, please click on this poll and indicate which shifts you can make ASAP so we can lock down a date.
For the Survey Click here

Description of the work needed:

Typical Activities include: Sorting donations, moving furniture, unloading/loading vehicles, ticketing  & tagging retail items; sometimes we have small projects like painting or constructing shelves, etc.
Any Saturday in August would be a half-day shift (9a-1pm or 12:30p – 5:00p). You could also consider doubling your numbers and coming out for the full day.
It’s a fun way to support Habitat – our new ReStore location will be very busy so the extra muscle would be great!

Added bonus:
Supporting the Habitat ReStore helps build community; 100% of profit from the business goes back into our home ownership and repair programs for low-income families in Philadelphia.

Click here for the map

W.O.D. 5.28.15

For time:

60 Calorie Row

50 Kettlebell Swings (35/55#)

40 Chest to Bar Pull-ups

30 Calorie Row

20 Kettlebell Swings (35/55#

10  Chest to Bar Pull-ups

Community Notes:
Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

Quote:

“If you are afraid of failure you don’t deserve to be successful!”

– Charles Barkley

W.O.D. 5.27.15

2 MINUTES...MAX
2 Minutes Max Muscle Ups

2 Minutes Rest 

2 Minutes Max Snatches (95/135#)

2 Minutes Rest

2 Minutes Max Over Head Squats (95/135#)

Score is total reps completed from each section.

Community Notes:
Join us on Sunday 5/31 at 10:00AM for a FREE friends and family WOD. All ages welcome.

Quote:

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

– Muhammad Ali (World Champion Boxer)

W.O.D. 5.26.15

Strength:

Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 9 Minutes

15 Calorie Row

9 Burpee Box Jumps (20/24")

Record total Reps.

Quote:

“Get going. Move forward. Aim High. Plan a takeoff. Don’t just sit on the runway and hope someone will come along and push the airplane. It simply won’t happen. Change your attitude and gain some altitude. Believe me, you’ll love it up here.”

– Donald Trump

W.O.D. 5.25.15

Members, Friends and Family are welcome to join CrossFit King of Prussia today at 10:00AM to honor and remember those who died while serving in our Armed Forces.

Aimee will be running the following workout.

"Murph" 

For time: 

1 mile Run 

100 Pull-ups 

200 Push-ups 

300 Squats 

1 mile Run

The reps can be partitioned as needed. Wear 20# body armor if you have it. Ladies #10.
You are welcome to complete this as an individual, with a partner, or team of athletes.  Additional scaling options will be provided at class.

This workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Community Notes:
There will be FREE babysitting at 10:00AM.

Quote:

“Press on – nothing can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Perseverance and determination alone are omnipotent.”

 – Calvin Coolidge

Photos: