W.O.D. 5.1.17

5 Rounds for time:

5 Front Squats (155/225#)

250 Meter Row Sprint

Rest 2:00 Minutes

Coaches Notes:

This is a sprint! 

Maximum effort each round. Record times each round. Try to stay consistent. Barbells can be taken from the floor or the rack, just note to comments. Go HEAVY!

Quote:

"Take wrong turns. Talk to strangers. Open unmarked doors. And if you see a group of people in a field, go find out what they are doing. Do things without always knowing how they’ll turn out."

-Randall Munroe

W.O.D. 4.30.17

21-15-9
Shoulder to Overhead (95/135#)
Chest to Bar Pull-ups

Community Notes:
All classes today will meet in the Annex, 110 C Dekalb, please meet and park there.

Quote: 

“There are only two options regarding commitment. You’re either IN or you’re OUT. There is no such thing as life in-between.”

– Pat Riley

W.O.D. 4.29.17

Deadlift
5-5-5-5-5
(make sure all of your sets are over 80%)

Cash out:
AMRAP in 5 Mintues:
20 Kettlebell Swings (35/53#)
15 Deadlifts 125/185#

Community Notes:
All of today's classes will be held in the Annex, 110 C DeKalb. Please meet and park there. The 10 AM CrossFit Kids class will be held in the Annex upstairs!

Quote: 

“You have to expect things of yourself before you can do them.” 

 – Michael Jordan

W.O.D. 4.28.17

5 Rounds for time:
400 Meter Run
15 Power Snatch (65/95#)
50 Double Unders

Community Notes:
All weekend classes will be held in the Annex, (110C DeKalb St.) Please meet and park there.

Quote: 

“The more difficult the victory, the greater the happiness in winning.” 

– Pele

W.O.D. 4.27.17

TEST DAY- RECORD RESULTS

Gwen 

 Clean and jerk 

15-12-9 reps 

 Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. Use same load for each set. 

Rest as needed between sets.

Score will be total load used.

CLICK HERE to compare to (1/23/17)

Community Notes:
All weekend classes will be held in the Annex. Please meet and park there.

Quote: 

“Champions keep playing until they get it right.” 

– Billie Jean King

W.O.D. 4.26.17

Age Qualifier WOD #1:
AMRAP in 20 Minutes of:
100 Dumbbell Snatches 35/50#
80 Calories Row
60 Burpees over the Bar
40 Ring Muscle Ups

Community Notes:
All weekend classes will be held in the Annex. Please meet and park there.

Quote: 

“Age is no barrier. It’s a limitation you put on your mind.”

– Jackie Joyner-Kersee

W.O.D. 4.25.17

Push Press
3-3-3-3-3-3

Cash out:
With a Partner complete:
10 Rope Climbs
150 Double Unders
50 Calories (your choice) Air Bike or Ski Erg

(Athletes can complete the exercises in any order, but must complete all the reps prior moving on to the next exercise)

Quote: 

“A trophy carries dust. Memories last forever.”

– Mary Lou Retton

W.O.D. 4.24.17

 Fran PR's!

EMOM for 4 Minutes

4 Strict Pull-ups

TEST DAY- RECORD RESULTS

Fran

21-15-9 

Thrusters (65/95#)

Pull-ups

CLICK HERE for the results from (1/11/17)

Quote:

“Nobody cares how much you know, until they know how much you care.”

– Teddy Roosevelt

W.O.D. 4.23.17

All for time:

Buy in 100 Double Unders

then:

21-15-9

Burpee Box Jumps (20/24")

Single Arm Hang Kettlebell Snatch (35/53#)

Community Notes:

All classes today will be held in the Annex, 110 C DeKalb St. Please meet and park there. 

Quote:

“Life is about being and becoming, not having and getting.”

– Stephanie Seabrook Hedgepath

W.O.D. 4.22.17

For time: 

Run 800 meters with a 45/25-lb. plate 

50 Dumbbell Snatch (alternating 35/55#)

50 Overhead Squats (65/95#)

Run 800 meters with a 45/25-lb. plate 

Community Notes:

All classes today and tomorrow will be held in the Annex, 110 C DeKalb St. Please meet and park there.

Gordy will complete two qualifier wods, one at 9:30AM and one at 11:30 AM, both in the annex. Stop by to cheer him on!

Quote:

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.”

– Howard Thurman

Festivus Games

Festivus Games (for the rest of us!) is a novice and intermediate competition for CrossFit athletes who want to dip their feet in the competition space.

Since the first competition of 70 athletes, the event has grown to over 15,000 athletes country-wide in 2016. CrossFit King of Prussia always brings their game face - we are consistently the largest, loudest, and most excited for everyone competing. If you'd like to check it out and support the following athletes, please stop by this Saturday at Fearless Athletics (CF South Philly; 744 S 11th Street in Philadelphia) ! Events start around 9am.

CLICK HERE to see the workouts.

Good luck to all the athletes below!

Ashley 

Bryan S 

Cline 

Danielle 

Heleen 

Joe M 

Kevin Bray 

Kris 

Michael C 

Theresa L 

Mr Intensity

W.O.D. 4.21.17

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

TEST DAY- RECORD RESULTS

"The Seven"

 Seven rounds for time of: 

7 Handstand push-ups 

7 Thrusters (95/135#)

7 Knees to elbows 

7 Deadlifts (165/245#) 

7 Burpees 

7 Kettlebell swings, (53/70#)

7 Pull-ups


(CLICK HERE) to compare to 1.5.17)

Community Notes:

All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there. 

Quote:

 “Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible.” – Claude T. Bissell

W.O.D. 4.20.17

5 rounds for time of:

4 Clean and Jerks 135/205

6 Bar muscle-ups 

40-ft. Handstand walk 

Community Notes:

All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there. 

Quote:

Your mind will always believe everything you tell it. Feed it faith. Feed it truth. Feed it with love.

W.O.D. 4.19.17

Front Squat 

2-2-2-2-2-2

then:

Use (60% of your new 2 RM FS) and complete Max Front Squats in 1 minute. 

(record total reps)

Cash out:

50 GHD Sit-ups

(Partition into as many sets as needed, or scale range or motion or use the AB-mat based on level and ability)

Quote:

“Happiness has to do with your mindset, not with outside circumstance.” 

 ― Steve Maraboli

W.O.D. 4.18.17

Complete as many rounds as possible in 15 minutes of: 

15 Bench press 95/135#

10 L-Pull-ups

Coaches notes:

(Floor Press can be a modification for Bench Press)

Quote:

“Mind is a flexible mirror, adjust it, to see a better world.”

 ― Amit Ray

W.O.D. 4.17.17

 Happy Birthday Polpetta!!!

Welcome Chico!


All for time:

3 Rounds of:

15 Power Snatch (55/75#)

25 Front Squats (55/75#)

(rest 5 minutes)

3 Rounds of:

12 Deadlifts (185/275#)

Row (12/15 calories)

Quote:

“Once your mindset changes, everything on the outside will change along with it.”

 ― Steve Maraboli

W.O.D. 4.16.17

Happy Easter!

Today we will run a 9AM and 10 AM CrossFit Class and 9-11AM OPEN STRENGTH. 

800 Meter Run

50 Kettlebell Swings (35/53#)

50 Pull-ups
50 Ab-Mat Sit-ups

400 Meter Run 

25 Kettlebell Swings (35/53#)

25 Pull-ups
25 Ab-Mat Sit-ups
200 Meter Run
12 Kettlebell Swings (35/53#)
12 Pull-ups
12 Ab-Mat Sit-ups

Quote:

 All progress takes place outside the comfort zone.

-Michael John Bobak

W.O.D. 4.15.17

There will be NO classes today. Tomorrow we will run a 9/10 AM CrossFit Class and 9-11AM OPEN STRENGTH. 

CrossFit King of Prussia will be hosting the Girls on Girls VI Competition.

CLICK HERE to see the workouts.
  CLICK HERE to see the heat list.

Please come out to spectate and cheer on the following CFKOP athletes:

Aimee Lyons
Cate Kelly
Pam Gulotta
Dana Dilullo
Rachel Spring
Maggie Creciun
Laura Altimari
Laura Pappas
Danielle Gambone
Ashley McLeod
Kristin Kennedy
Lauren Heslin
Mariana Rivera
Steph McGovern
Jill Hilliard
Jackie Halpern
Manisha Sheth
Theresa Landewe

Quote:

Life is not about finding yourself. Life is about creating yourself.

-Lolly Daskal

Photos:

 Congratulations (and thanks) to all the athletes, competitors, spectators, volunteers and winners!