W.O.D. 6.1.19

For time:
400 Meter Run
21 Deadlifts (155/225#)
21 Box Jumps (20/24")
400 Meter Run
15 Deadlifts (155/225#)
15 Box Jumps (20/24")
400 Meter Run
9 Deadlifts (155/225#)
9 Box Jumps (20/24")

Community Notes: 

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

Quote: 

"You really have to work hard and apply yourself and by applying yourself and working hard and being diligent, you can achieve success." 

- Julie Benz

W.O.D. 5.31.19

TEST DAY- RECORD RESULTS 

For time:

30 Ring Muscle Ups

Cash out:

4 Rounds (not for time)

10 Parallette Pass Throughs

:30 Second Plank Hold- Right

:30 Second Plank Hold- Left

CLICK HERE to compare to 2.14.19

Community Notes:
All classes this weekend will be held in the Annex, 110C DeKalb Street; meet and park there.

Quote: 

"The ambition and focus that propel you to success can also be your downfall." 

- Judy Smith

W.O.D. 5.30.19

5 Rounds:
30 Wallballs (14/20 to 9/10ft)
5 Squat Snatch
Rest 2:00

Record load and time for each round. Athletes can choose to stay at one weight for the snatch or increase load each round.

Endurance Note: 
Endurance running workout will meet at the box at 6pm. The workout is a flat "Tempo Fartlek" type of interval run on the SRT (Schuylkill River Trail) just over the bridge and across the river

Quote:

"Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved." 

- Helen Keller

W.O.D. 5.29.19

TEST DAY- RECORD RESULTS
3 RM Push Press

Cash out:
AMRAP in 7 Minutes:
10 Single Arm DB Push Press (Right) (35/50#)
10 Single Arm DB Push Press (Left)  (35/50#)
1 Rope Climb 15 ft

CLICK HERE to compare to 2.21.19

Quote: 

"Great ambition is the passion of a great character. Those endowed with it may perform very good or very bad acts. All depends on the principles which direct them." 

- Napoleon Bonaparte

W.O.D. 5.28.19

Take 10 Minutes to build to a heavy 2 RM FRONT SQUAT

then...

For time:
15 Front Squats (155/225#)
100 Double Unders
10 Front Squats (155/225#)
75 Double Unders
5 Front Squats (155/225#)
50 Double Unders

Quote: 

"It has been a long journey, but if you dream and have the ambition and want to work hard, then you can achieve." 

- Mo Farah

W.O.D. 5.27.19

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: 

9-11AM Murph 

9-11AM OPEN strength (Annex) 

9-11 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. 5.26.19

5 Rounds for time of:
500 Meter Row
10 Thrusters (95/135#)

Quote: 

"A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success."

- Elbert Hubbard

W.O.D. 5.25.19

In 15 Minutes:
Build to a 1 RM Power Clean

AMRAP in 15 Minutes:
7 Power Cleans (95/135#)
7 Burpees
14 GHD Sit-ups


Quote: 

"Before you are a leader, success is all about growing yourself. When you become a leader, success is all about growing others." 

- Jack Welch

W.O.D. 5.24.19

PARTNER WOD!

4 Rounds for Time:
400 Meter Run (together)
50 Wallballs (14/20 to 9/10ft)
40 Toes to Bar

*break up work as needed, one athlete works at a time.


Quote: 

"Failures, repeated failures, are finger posts on the road to achievement. One fails forward toward success." 

- C. S. Lewis

W.O.D. 5.23.19

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. 

"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 2.20.19)

Community Note:
Endurance at 6pm Thursday is going to be a hill workout - park at last years location (Upper Merion Track) and meeting point near the track and bring water. You may use 411 Crossfield Road in KOP as a guide address to park near the track.

Quote: 

"The foundation stones for a balanced success are honesty, character, integrity, faith, love and loyalty." 

- Zig Ziglar

King and Queen of Prussia 2019

SIGN UP TODAY!

On June 22nd, at 9:00AM in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host our annual competition for all non-coaching members of the gym - The King and Queen of Prussia. Athletes will compete in three or four WODs and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on a trophy that is proudly be displayed in the main lobby and their picture featured on the wall.

We encourage you to participate and take this opportunity to have your friends and family come and watch you compete. The WODs will be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.

Don't delay, sign up today at the box today or post to comments!! You must sign up by 6/10. Workouts will be announced prior to the event.

Following the competition we will have a "stink and drink"; food and beverage is welcome and we will have some catered to share.

SIGN UP TODAY!

W.O.D. 5.22.19

TEST DAY- RECORD RESULTS

15 Rep Overhead Squat

Skill Cash out #1:
For time:
500 Meter Ski

Skill Cash out #2:
Not for time:
5 x 5 Strict Pull-ups

Skill Cash out #3:
Not for time:
25 Hip Back Extensions

CLICK HERE to compare to (2.13.19)

Coaches Notes:
Athletes will rotate through the skill cash outs after the 15 rep max ohs.

Quote: 

"Your positive action combined with positive thinking results in success." 

- Shiv Khera

Memorial Day Murph

Join us on Monday, May 27th for Memorial Day and Honor Lieutenant Michael Murphy. 

We will have rolling heats starting at 9am through 11am. 

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).