W.O.D. 6.1.17

Our NEW 5:15 AM class begins on Friday!

For the summer we will be offering the 5:15 AM class three days a week: 

Monday, Wednesday and Friday!


21-15-9
Overhead Squats (75/115#)
(*complete 5 ring Muscle Ups after each set)

Quote:
People are capable, at any time in their lives, of doing what they dream of.
-The Alchemist

Photos:

W.O.D. 5.31.17

"Helen"
TEST DAY RECORD RESULTS

Three rounds for time: 

Run 400 meters 

21 Kettlebell swings 35/53#

12 Pull-ups

CLICK HERE to compare to 2.17.17)

Skill Cash out:

60 Pistols

Quote: 

"The ones who are crazy enough to think they can change the world, are the ones who do." 

-Unknown

W.O.D. 5.30.17

Back Squat

3-3-3-3-3-3

Cash out:

25 Calories Assault Bike

50 GHD Sit-ups

Quote:

"Aim for the moon. If you miss, you may hit a star." 

-W. Clement Stone

W.O.D. 5.29.17

 Murph 2017

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 there on it was 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 
Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen).

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

(10#/20# vest)

An appropriate scale for this WOD would be

("1/2 Murph"):
800M Run
50 Pull-ups
100 Push-ups
150 Squats
800 Meter Run.

Partner "Murph" is also an option:
Two athletes complete the work together one person working at a time except on the runs. Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway).

Today's Classes:
10AM Murph
10AM OPEN strength
10AM CrossFit Kids Class
10AM FREE babysitting

Quote:

"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude." 

-Jeff Miller 

W.O.D. 5.28.17

3 Rounds for time of:
25 Power Snatch (55/75#)
25 Front Squat (55/75#)

Community Notes: 
Join us tomorrow for Memorial Day at 10AM for "MURPH" or OPEN strength.
 We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Everyone is welcome!

Quote:

"Success… seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit." 

-Conrad Hilton

W.O.D. 5.27.17

Fight Gone Strongman:

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. Yoke (200/300#)

2. Atlas Stone (over racked barbell)

3. GHD Bench Press (33/45)

4. Ground to overhead Keg or Log

5. Farmers Carry (105/155#)

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.

(compare to 4.25.15) or (3.31.12) or (2.23.14)

Community Notes:

Join us on Memorial Day at 10AM for "MURPH" or OPEN strength.  We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:

"Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air."

-John Quincy Adams

W.O.D. 5.26.17

For time:

30 Box Step Ups (35/50# Dumbbells) (20/24")

15 Shoulder Press (75/115#)- not from the rack

5 Rope Climbs (15 ft)

24 Box Step Ups (35/50# Dumbbells) (20/24")

12 Shoulder Press (75/115#)- not from the rack

4 Rope Climbs (15 ft)

18 Box Step Ups (35/50# Dumbbells)(20/24")

9 Shoulder Press (75/115#)- not from the rack

3 Rope Climbs (15 ft)

Community Notes:

Join us on Memorial Day at 10AM for "MURPH". We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:

"Failure will never overtake me if my determination to succeed is strong enough."
-Og Mandino

W.O.D. 5.25.17

Clean and Jerk

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

Cash out:

10 Parallette shoot-throughs

20 Burpees

30 Pistols (alternating)

Community Notes:

Join us on Memorial Day at 10AM for "MURPH". We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:

"Every great story on the planet happened when someone decided not to give up, but kept going no matter what."

-Spryte Loriano

W.O.D. 5.24.17

All for time:

3 Rounds of:

50 Double Unders

10 Overhead Squats (95/135#)

rest 5 minutes, then:

5 Rounds of:

3 Bar Muscle Ups

20 Kettlebell Swings (35/53#)

Community Notes:

Join us on Memorial Day at 10AM for "MURPH". We will also be running a CrossFit Kids class at the same time and offer FREE BABYSITTING!

Quote:

"Hard work beats talent when talent doesn’t work hard." 

-Tim Notke

W.O.D. 5.23.17

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

TEST DAY-RECORD RESULTS

"Holbrook" 

 Ten rounds, each for time of: 

75/115 pound Thruster, 5 reps 

10 Pull-ups 

100 meter Sprint 

Rest 1 minute

(CLICK HERE to compare to 2.27)

Community Notes:
There will be NO Yoga tonight at 5:30 PM. It will return to its normal schedule next week.

Quote:

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

- Greg Glassman, Founder of CrossFit

W.O.D. 5.22.17

#shittyrectangle boot camp

Deadlift

5-5-5-5-5

Cash out:

9-15-21

2-fer Wallballs (14/20#)

Deadlifts @ 50% of your 5 RM

Quote:

"When you want to succeed as bad as you want to breathe, then you’ll be successful." 

-Eric Thomas

W.O.D. 5.21.17

RYAN

Firefighter Ryan Hummert Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.He is survived by his parents Andrew and Jackie Hummert. 

Five rounds of: 

7 Ring Muscle-ups 

21 Burpees 

Each burpee terminates with a jump one foot above max standing reach. 

Quote:

Set your goals high, and don't stop till you get there. 

—Bo Jackson

W.O.D. 5.20.17

Partner WOD:

AMRAP in 7 Minutes

5 Chest to Bar Pull-ups

10 Hang Power Clean and Jerks (75/115#)

rest 2 minutes 

AMRAP in 7 Minutes

5 Squat Snatch (75/115#)

10 Kettlebell Swings (53/70#)

(Partner 1 completes one round then Partner 2 completes a round....etc)

Quote:

Persistence can change failure into extraordinary achievement.

— Matt Biondi

W.O.D. 5.19.17

TEST DAY-RECORD RESULTS

Filthy Fifty 

 50 Box jump, 24/20 inch box 

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#) 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14 pound ball 

50 Burpees
50 Double Unders

(Compare to 2.22.17)

Quote:

One man practicing sportsmanship is far better than 50 preaching it. 

— Knute Rockne

W.O.D. 5.18.17

Steve is almost 71, he has been training at CrossFit King of Prussia for 8 years. I have told this story multiple times (at many CrossFit Level 1 seminars during the squat lecture; when we talk about how functional the squat really is) when he started he couldn't even stand up and sit down to a chair without help. In the last two weeks he set a personal record on the squat (to depth) 137.5# and on the deadlift 270#. He wrote this email to his son Kit @fattykins who walked him through CFKoP's doors in 2009. I'm honored to have Steve @sazjr7 as such a consistent athlete and friend, he has taught me more than I have taught him. Keep #health at the top of your list. #cfkop #raisethebar #mastersathlete
#crossfit

AMRAP in 12 Minutes:

40 Calories Row

30 Calories Bike

20 Power Cleans (125/185#)

Quote:

Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way. 

— Jim Courier

Photos:

W.O.D. 5.17.17

21-15-9

Dumbbell Snatch (50/80#)

Ring Dip

Community Notes:
Join Shawna tonight at 5:30PM in the Annex Upstairs for Mobility class. 

Quote:

"Winning is not a sometime thing, it is an all the time thing. You don’t do things right once in a while. You do them right all the time." 

— Vince Lombardi

Summer Intern

Welcome to Lauren! We are so happy to have her as our summer intern!

My name is Lauren Close, I graduated from Eastern University two weeks ago with a bachelors degree in Exercise Science and a minor in Entrepreneurial Studies - which was spurred on due to my love for CrossFit and hopes of one day owning my own  gym. 

I joined CrossFit in October of 2014 and because of the constant skills and techniques to work on and the unbeatable community, I have been hooked ever since! 

As Aimee's newest intern I have to admit, cleaning is one of my favorite hobbies - with a barbell and with paper towels and windex. But outside of the gym I love slow walks with my roomies, admiring dogs in a very obsessive way, and getting to know as many people as possible without being creepy.

I have loved being a part of CrossFit KOP's community for the past few years and I am so excited to meet even more of you through this opportunity this summer!

Mobility - May 17th 5:30PM

Don't Miss Lacrosse Ball Mobility Class- Mark your calendars for Mid May!

The class will start with basic stretches, just to warm up. Then we will use the lacrosse ball to focus on the back, shoulders, hips, calves, ankles and feet for the rest of the class. At the end of the class, you can focus on something specifically for YOU and still make it to the 6:30PM on time. 

Join Shawna on May 17th, at 5:30PM in the Annex Upstairs!

W.O.D. 5.16.17

Overhead Squat

3-3-3-3-3

Cash out:

800 Meter Run

70 Double Unders

35 GHD or Ab-Mat Sit-ups

Community Notes:
Join us tonight at 5:30PM for Yoga with Tori (upstairs in the Annex).

Quote:

"Effort only fully releases its reward after a person refuses to quit."

-Napoleon Hill

W.O.D. 5.15.17

AMRAP in 10 Minutes:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

COACHES NOTES:

(Use 75/115 for the weight on the barbell, when the bar rests on the ground complete 5 burpees. Score is total FULL rounds of the complex. Begin back at the Deadlift after the bar has been dropped.)

Quote:

"Continuous effort--not strength or intelligence--is the key to unlocking our potential."

-Winston Churchill