W.O.D. 7.1.17

BRING A FRIEND  and join us today at 9 AM or 10 AM for our FREE Summer Saturday.
This class is FREE for friends and family of our members.

3 rounds for time of: 

30 Kettlebell Swings (35/53#)

15 Handstand Push-ups

Run 400 meters

Coaches Notes:
New or beginner athletes can do Push-ups or Seated Dumbbell Presses rather than Handstand Push-ups

Community Notes:
BRING A FRIEND  and join us today at 9 AM or 10 AM for our FREE Summer Saturday.
This class is FREE for friends and family of our members.

Quote:

“The rung of a ladder was never meant to rest upon, but only to hold a man’s foot long enough to enable him to put the other somewhat higher.” 

— Thomas Henry Huxley

W.O.D. 6.30.17

Split Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 5 Minutes:
12 Toes to Bar
10 Burpees

Community Notes:
Join us and bring a FRIEND for FREE tomorrow (7/1) to the 9am or 10 am class. 

Quote: 

“A year from now you may wish you had started today.” 

― Karen Lamb

W.O.D. 6.29.17

From 0:00 - 4:00

4 Rounds of:

Shuttle Sprint 5-10-15-20 feet

30 Double Unders

Rest from 4:00 - 6:00

From 6:00 - 11:00

3 Rounds of:

15/20 Calorie Bike

20 Hang Power Cleans (65/95#)

Rest from 11:00 - 13:00 

From 13:00 - 19:00

50 GHD Sit-ups

750 Meter Row

Quote:

“Without goals, and plans to reach them, you are like a ship that has set sail with no destination.” 

— Fitzhugh Dodson

W.O.D. 6.28.17

Every Minute on the Minute for 20 Minutes:

Even Minutes- 4 Back Squats (go heavy- about 70-80% of your max)

Odd Minutes- 4 Dumbbell Shoulder Press (as heavy as possible)

Cash out:

Max Set of Double Unders (3 attempts)

Quote:

Work hard in silence let success make the noise.
-Unknown

W.O.D. 6.27.17

Take 15 Minutes to get to a 1 RM Bench Press

Complete Three 5 Minute AMRAPs of:

15 Power Cleans (105/155#)

20/25 Calorie Row

15 Bench Press (95/135#)

Rest 5:00 between rounds

(Record total reps for your score) 

Quote:

Take chances, make mistakes. That's how you grow. Pain nourishes your courage. You have to fail in order to practice being brave. 

Mary Tyler Moore

W.O.D. 6.26.17

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson. 

TEST DAY- RECORD RESULTS

"Bull"

 Two rounds for time of: 

200 Double-unders 

50 Overhead squats (95/135#) 

50 Pull-ups 

Run 1 mile

or

"1/2 Bull"

 Two rounds for time of: 

100 Double-unders 

25 Overhead squats (95/135#) 

25 Pull-ups
Run 800 M 

(compare to 3.30.17)

Quote:

“I want to inspire people. I want someone to look at me and say, "Because of you I didn't give up."

-Evan Carmichael

Photos:

W.O.D. 6.25.17

Sumo-deadlift 

5-5-5-5-5

Cash out:
AMRAP in 10 Minutes
5 Sumo-deadlifts (at 70% of your 5 RM)
18 Wallballs (14/20# to 9/10ft)

Quote: 

 “Fitness is about so much more than exercise. It's a catalyst for positive change..."

-Amanda Russell

W.O.D. 6.24.17

5 Rounds for time:

10 Chest to Bar Pull-ups

12 Back Squats 105/155 (from the floor)

400 Meter Run

1:00 Minutes Rest

(Time cap 25 Minutes)

Quote: 

 “If you want it bad enough, you’ll find a way to make it happen.”

-Cassey Ho

W.O.D. 6.23.17

3 Rounds for time of:

12/15 Calorie Air Bike 

12 Lateral Burpees over the bar

9 Unbroken Clean and Jerks (95/135#)

Quote: 

 “If something stands between you and your success, move it. Never be denied.”

-Dwayne "The Rock" Johnson

W.O.D. 6.22.17

TEST DAY- RECORD RESULTS

"Nasty Girls" 

3 rounds for time of:

50 Air Squats

7 Muscle-ups (RING)

10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)

Quote: 

“Success is not the key to happiness. Happiness is the key to success."

-Albert Schweitzer

W.O.D. 6.21.17

AMRAP in 20 Minutes:

5 Pull-ups

10 Box Jumps (20/24#)

15 Calorie Row

20 Kettlebell Swings (35/53#)

Quote: 

"It's not about being the best. It's about being better than you were yesterday."

-Stephanie Chapa

W.O.D. 6.20.17

TEST DAY- RECORD RESULTS

1 RM Snatch

Cash out:
1:00 Low Plank Hold-->1:00 Hollow Body Hold -->1:00 Handstand Hold
:45 Low Plank Hold-->:45 Hollow Body Hold -->:45 Handstand Hold
:30 Low Plank Hold-->:30 Hollow Body Hold-->:30 Handstand Hold

(compare to 3.6.17)

Quote: 

 “Combine your natural ability with a mission to help people and you will have a rich, fulfilling life.”

-Bryan Krahn

W.O.D. 6.19.17

3 Rounds for time of:

15 Toes to Bar

25 ft Front Rack Walking Lunge (35/55# Dumbbells)

50 Double Unders 

25 Push-ups

Quote:

“Motivation is what gets you started. Habit is what keeps you going.”

-Jim Ryan

W.O.D. 6.18.17

Happy Father's Day to all the CrossFit KoP Dads out there!

Diane

21-15-9

Deadlift (155/225#)

Handstand Push-ups

Cash out/Cool down:

Row 1000 Meters

Quote: 

"A contented mind is the greatest blessing a man can enjoy in this world." 

-Joseph Addison

W.O.D. 6.17.17

Bring a friend to try CrossFit King of Prussia this summer for FREE! 

Join us TODAY at 9am or 10am for our FIRST FREE Summer Saturday!

"Baseline X3" 

For time:

3 Rounds of:

500 Meter Row

40 Air Squats

30 Sit-ups 

20 Push-ups

10 Pull-ups

Quote:

"Some memories never leave your bones, like the salt in the sea; they become part of you and your carry them."