W.O.D. 9.1.19

Partner WOD: 
AMRAP in 25 Minutes:
 20 Calorie Bike
2 Rope Climbs (20ft)
20 Handstand Push-ups

*one athlete works at a time to complete the work.
*score is total rounds.

Community Note:
Join us TOMORROW for a FREE Family and Friends Workout at 10AM.
Free Babysitting is included.

Quote: 

"Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared." 

- Buddha

W.O.D. 8.31.19

Join us on LABOR DAY -MONDAY for a FREE Family and Friends Workout at 10 AM.
Free Babysitting is included.

3 Rounds:

4 Minute AMRAP of:
30 Double Unders
15 Calorie Row
15 Pull-ups
15 Push-ups
Rest 2:00

Record total repetitions for all three rounds.
Begin at the Double Unders each round.

Quote: 

"Happiness does not come from doing easy work but from the afterglow of satisfaction that comes after the achievement of a difficult task that demanded our best."

- Theodore Isaac Rubin

VICE "BUDDY" CHALLENGE

Vice "Buddy" Challenge
What is a Vice "A vice is a moral failing or a bad habit. Traditional examples of vice include drinking alcohol, smoking tobacco, and gambling in card games. ... But anything can be a vice, as long as there's someone out there (or YOU) who views it as bad behavior or a moral weakness. 

When trying to change our nutrition habits we view the follow as vices:
Sugar
Alcohol
Dairy
Gluten
Caffeine
Removal of one or all of the above can enhance your performance, body composition and overall day to day feeling (as well as a multitude of other health factors)

Some vices might be even more specific like removing soda, your daily donut, artificial sweeteners, and even removing the weekend benders or weekly cheat day.

This may NOT be an easy challenge for some, so GRAB a buddy!
What is a Buddy, a close friend. a working companion with whom close cooperation is required. 

STEP 1:You can pick one "vice" to eliminate (or more vices if you really want to RX+ this challenge).
STEP 2: Find a BUDDY! You will either pick, or be assigned a "vice buddy" to help keep you on track and motivated. We strongly encourage you to send and post pics of you and your buddy's meals, challenges, and experiences that you overcome together to stick to the challenge. Tag us @crossfikop or #vicebuddychallenge so we can share your stories!!
STEP 3: Buy in $25 - LINK AND REGISTRATION COMING SOON!
STEP 4: Come in for your InBody Scan between Sept 8-11th (we will have a sign up sheet)

Details:
This will kick off the week of September 8th and take us right up to the start of the OPEN.
Buy in- $25
Covers a Before and After InBody Scan
The winner M/F of the challenge will not only get improved health and performance, but will be recognized and highlighted throughout the 5 weeks of the OPEN!

W.O.D. 8.30.19

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)
CLICK HERE to compare to (5.22.19)

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

Quote: 

"Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties." 

- Helen Keller

W.O.D. 8.29.19

Congrats on the 100 Double Unders Micah!!!

"Nemesis" 

Partner WOD: 

For Time: 

400 Double Unders // Resting partner holds DB at shoulders 

100 Dumbbell Snatches (50/35#) // Resting partner hangs from bar
400m Run together with DB 

 *Break up work as needed 

*One person carries DB on the run, switch as needed.

Endurance Note:
Meet at the Valley Forge Park Betzwood Trail Head for trail running intervals! Bring trail shoes if you have them otherwise any running shoes are great!

Quote: 

"Forgiveness for one's self is the only way we can keep going through life and give ourselves the best chance at being the best people we can be." 

- Yolanda Hadid

W.O.D. 8.28.19

Grab a friend and join us on Monday, Labor Day at 10AM for a FREE friends and FAMILY workout!

For time:
12 Ring Muscle-ups
Run 800 Meters
9 Ring Muscle-ups
Run 400 Meters
6 Ring Muscle-ups
Run 200 Meters

Quote: 

“If you absolutely can't tolerate critics, then don't do anything new or interesting.” 

- Jeff Bezos

New Member Special

Get your Friends and Family about joining our community at CrossFit King of Prussia! 

We are running a NEW MEMBER SPECIAL. 

For just $200 you get:

- All three fundamentals (one to one personal training sessions to learn our foundational movements)

- A nutrition session including the INBODY Scan

- FIRST MONTH included 

If you know someone who is interested, have them email Aimee and Jenna at

crossfitkop@gmail.com or jenna.a.kenny@gmail.com

W.O.D. 8.27.19

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)
CLICK HERE (to compare to 5.23.19)

Quote: 

"If you want to be great, you must embrace to boredom of consistency." 

- Justin Su'a

W.O.D. 8.26.19

All for time:
15-12-9
Dumbbell Thrusters (35/50#)
Pull-ups
then...
15-12-9
Power Cleans (95/135#)
Ring Dips

Quote: 

"Pain is temporary. It may last a minute, an hour or maybe even a year but eventually it will subside and something else will take it's place. If I quit however it will last forever." 

- Lance Armstrong

W.O.D. 8.25.19

Push Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 Minutes
5 Push Jerks (70% of 1 RM)
15 Wallballs (14/20 to 9/10 ft)

Community Notes:

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

Quote: 

"Ask yourself if what you're doing TODAY is getting u closer to where u want to be TOMORROW" -Unknown

W.O.D. 8.24.19

Partner WOD: 

For Time:
40 Box Jumps (20/24")
50 Kettlebell Swings (53/70#)

40 Box Jumps (20/24") 

100 Toes-to-Bar 

40 Box Jumps (20/24") 

200 Air Squats 

40 Box Jumps (20/24") 

Run 800m (together)

Community Notes:

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

Quote: 

" Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it." 

-Michael Jordan

W.O.D. 8.23.19

3 Rounds for time of: 

Run 200m 

25 feet Handstand Walk 

Row 200m 

20 Push-ups

200m Farmer's Carry (35/50#)

Quote: 

" If you haven't failed, the your not trying hard enough, set bigger goals." 

-Coach Briody

W.O.D. 8.22.19

TEST DAY- RECORD RESULTS
1 RM Hang Squat Clean

Cash out:
2 Rounds for time:
500 Meter Row
20 Devils Press *
 *(choose weight according to level and ability) 

Endurance Note:
Endurance class 6pm meet at the Conestoga HS track for a timed 400m run, and a few relay races with short intervals.

CLICK HERE to compare to 2.9.19
CLICK HERE to compare to 5.6.19

Quote: 

"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." 

-Lou Holtz

W.O.D. 8.21.19

AMRAP in 7 Minutes:

3..6..9..12..15..18... etc

GHD Sit-ups

Chest to Bar Pull-ups

Rest 5:00 Minutes

AMRAP in 7 Minutes:

4..8..16..20..24..28.. etc

Dumbbell Front Rack Lunge (35/50#)

Dumbbell Push Press (35/50#)

Quote: 

“The mental toughness and the heart are a lot stronger than some of the physical advantages you might have. I’ve always said that and I’ve always believed that.” 

-- Michael Jordan

W.O.D. 8.20.19

For time:

200 Double Unders

100 Back Squats (75/115#)

800 Meter Run

Quote: 

“The end of a journey means the start of another.” 

-Anonymous

W.O.D. 8.19.19

TEST DAY- RECORD RESULTS

 "DT" 

 Five rounds for time of: 

 12 Deadlifts (105/155#) 

 9 Hang power cleans (105/155#) 

 6 Push jerks (105/155#)

  CLICK HERE to compare to 2.6.19
CLICK HERE to compare to 5.17.19

CLICK HERE to compare to 2016

Quote: 

“Sometimes it’s the journey that teaches you a lot about your destination.” 

-Drake

W.O.D. 8.18.19

All for time:
30-20-10
Air Bike Calories
Toes through Rings

rest 3:00 Minutes

5-4-3
Rope Climbs (15ft)
Bar Muscle-Ups

Quote: 

“You were designed for accomplishment, engineered for success, and endowed with the seeds of greatness.” 

—Zig Ziglar

W.O.D. 8.17.19

Partner WOD:
10 Rounds EACH partner
Alternating every :90 seconds
Perform one round of Cindy and then Max Calories on the Row
(One Cindy Round- 5 Pull-ups, 10 Push-ups 15 Air Squats)

Coaches Notes:
The score is total calories for both partners at the end of the 20 rounds/30 minutes.
Partners will have one rower

Quote: 

“Great thoughts speak only to the thoughtful mind, but great actions speak to all mankind.” 

—Theodore Roosevelt

W.O.D. 8.16.19

We will MISS YOU Caitlyn!!! 

TEST DAY- RECORD RESULTS

"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to compare to 2/24/19
CLICK HERE to compare to 5/15/19

Quote: 

“Be not afraid of greatness; some are born great, some achieve greatness, and others have greatness thrust upon them.” 

—William Shakespeare