W.O.D. 1.1.20

Happy New Year from CrossFit King of Prussia!

We are CLOSED today!

We will resume our normal schedule tomorrow. 

Quote: 

"Hope smiles from the threshold of the year to come, whispering, 'It will be happier.' "

- Alfred Lord Tennyson

W.O.D. 12.31.19

For time:
Deadlift
10-9-8-7-6-5-4-3-2-1
Double Unders
10-20-30-40-50-60-70-80-90-100

(Deadlift weight 185/275#)

Community Notes:
TODAY,  New Years Eve we will offer the following classes, 5:15 AM express, 6:00 AM, 7:00AM, 9:30 AM (with FREE babysitting) 12:15 PM express, 1:00PM Masters and OPEN strength in the Annex from 9:30 AM to 2:00 PM. 

ON WEDNESDAY New Years Day we will be CLOSED.

ON THURSDAY 1/2 we will resume our regular schedule.

Quote: 

"Cheers to a new year and another chance for us to get it right." 

- Oprah Winfrey

W.O.D. 12.30.19

4 Rounds for time of:
15 Strict Handstand Push-up
15 Strict Ring Dips
1000 Meter row

Community Notes:
We are running our regular schedule of classes TODAY.

TOMORROW on New Years Eve we will offer the following classes, 5:15 AM express, 6:00 AM, 7:00AM, 9:30 AM (with FREE babysitting) 12:15 PM express, 1:00PM Masters and OPEN strength in the Annex from 9:30 AM to 2:00 PM. 

ON WEDNESDAY New Years Day we will be CLOSED.

On Thursday we will resume our regular schedule.

Quote: 

"Year's end is neither an end nor a beginning but a going on, with all the wisdom that experience can instill in us." 

- Hal Borland

W.O.D. 12.29.19

"MACHO MAN"

EMOM for as Long as Possible: 

3 Power Cleans (125/185 lb) 

3 Front Squats (125/185 lb) 

3 Jerks (125/185 lb) 

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute. Scale load to level and ability.

Quote: 

"A lot of times people look at the negative side of what they feel they can't do. I always look on the positive side of what I can do." 

- Chuck Norris

W.O.D. 12.28.19

PARTNER WOD:

5 Rounds for time of:

50 Air Squats

50 Push-ups

50 Walking Lunges

400 Meter Run

*Partners will split the work and complete the runs together. 

Community Notes:

Bring your Friends to our 9 and 10am class today for FREE! If they sign- up for fundamentals and join, YOU AND YOUR FRIEND both get half off a month of membership. Keep your eyes on the schedule for more free friends and family days coming up.

Quote: 

Winners make a habit of manufacturing their own positive expectations in advance of the event."

-Brian Tracy

W.O.D. 12.27.19

For time:

60 Chest to Bar Pull-ups

60 Thrusters 65/95#

*Athletes may break up the work as needed to complete the indicated reps.

Community Note:

Bring your friends to our 9 and 10am class tomorrow for FREE ! If they sign- up for fundamentals and join, YOU AND YOUR FRIEND get one month half off. Keep your eyes on the schedule for more free friend days coming up.

Quote: 

“Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough” 

 ― Oprah Winfrey

Photos:

W.O.D. 12.26.19

Eighteen-year-old CrossFit Games athlete Jacob Morris passed away on December 13, just weeks after having heart surgery. In late 2017, Morris and his family discovered he had a bicuspid aortic valve and an enlarged heart. After having a stress test done and an MRI, Morris’s family and doctors determined he would be able to safely continue training. 

 Morris did keep training, taking second in the Boys 16 – 17 division in the Open and placed 7th in Madison at the CrossFit Games. 

Event One Morris

"Memorial WOD for Jacob Morris"

For Time:

50 Wall Ball Shots (14/20 lb to 9/10 ft) 

40/30 Calorie Ski (or Row)

30 Dumbbell Snatches (35/50 lb) 

20 Box Jump Overs (20/24 in) 

15 Bar Muscle-Ups

Community Notes:
Bring a friend or relative and join us for our FREE Friends and Family Day on Saturday 12/28 at 9 AM or 10 AM.

Quote:

“Happiness is the art of never holding in your mind the memory of any unpleasant thing that has passed.” - Unknown

W.O.D. 12.25.19

MERRY CHRISTMAS from EVERYONE AT CROSSFIT KING OF PRUSSIA!

WE ARE CLOSED TODAY.

We will reopen tomorrow, Thursday 12/26 and Friday 12/27 for our regular schedule.

And don't forget to bring a friend or relative and join us for our FREE Friends and Family Day on Saturday 12/28 at 9 AM or 10 AM.

Quote: 

“Winter, a lingering season, is a time to gather golden moments, embark upon a sentimental journey, and enjoy every idle hour.”

- John Boswell

W.O.D. 12.24.19

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if necessary!

Advent Day 24:

Largest set of two-fer wallballs in one set 

(RX Male 20# to 10’, RX Female 14# to 9’, SC Male 12# to 10’, SC Female 8# to 9’)

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 5:15 AM-8:00 AM and 9:30 AM -2:00 PM

We will be CLOSED tomorrow 12/25 for Christmas.

12/26 and 12/27 we will offer our regular schedule.

Quote: 

“The Joy of brightening other lives, bearing each others’ burdens, easing each other’s loads and supplanting empty hearts and lives with generous gifts becomes for us the magic of the holidays.” – W. C. Jones

W.O.D. 12.23.19

TEST DAY- RECORD RESULTS
5 RM Deadlift

Skill-TEST
Timed 400 Meter Run

CLICK HERE to compare to 6.10.19
CLICK HERE to compare to 3.2.19
CLICK HERE to compare to 9.4.19

Advent Day 23:
Max Wall Ascents in 3 minutes (M/F)

Community Notes:
Join us tomorrow for the "12 Days of Christmas Workout"
(running heats between 5:15 AM and 8:00 AM and also 9:30 AM - 2:00 PM)
We will be CLOSED on CHRISTMAS DAY (12/25)
Regular schedule on Thursday (12/26) and Friday (12/27)

Quote:

You are as young as your faith, as old as your doubt; as young as your self confidence, as old as your fear; as young as your hope, as old as your despair..

-Douglas MacArthur

2020 Programming and Test Days

As we move into 2020, we will yet again be improving our programming to get the best results out of our athletes.  We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future.

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 9 NEW benchmark workouts, 9 strength lifts, 12 skill benchmarks and 6 monostructural skill tests programmed on a rotating 3 month, quarterly cycle.

2. Consistent retesting of benchmarks

3. The incorporation of a strength and MORE metcon into our one hour 1-2x per week

4. Gymnastics skill work 3 times per week with a focus on testing these skills

If testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

This plan has been successful for the last four years and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains, movements, and ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog.

W.O.D. 12.22.19

Congratulations to the participants of the CrossFit Kids Course at CrossFit King of Prussia this weekend!

TEST DAY-RECORD RESULTS

For time:
"Grace"

30 Clean and Jerks (95/135#)

CLICK HERE to compare to 3.18.19
CLICK HERE to compare to 6.19.19
CLICK HERE to compare to 9.12.19

Cash out:
5-5-5-5-5
Strict Pull-up or Strict Chest to Bar

Advent Day 22:
Max amount of strict pull-ups in one set. M/F and best time for "Grace" (M/F)

Community Notes: 

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.


Holiday Schedule:
Join us on (12/24) for the"12 Days of Christmas Workout"
(running heats between 5:15 AM and 8:00 AM and also 9:30 AM - 2:00 PM)
We will be CLOSED on CHRISTMAS DAY (12/25)
Regular schedule on Thursday (12/26) and Friday (12/27)

Quote: 

"Trust in dreams, for in them is hidden the gate to eternity." 

- Khalil Gibran

W.O.D. 12.21.19

Take 20 Minutes to build up to a 2 RM HEAVY Thruster

then:

AMRAP in 12 Minutes:

400 Meter Run

20 Clusters (Squat Clean Thruster)

(Use 50% of your 2 RM Thruster from today)

Advent Day 21:

Max Weight 2 RM Thruster M/F

Community Notes: 

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Holiday Schedule:
Join us on (12/24) for the"12 Days of Christmas Workout"
(running heats between 5:15 AM and 8:00 AM and also 9:30 AM - 2:00 PM)
We will be CLOSED on CHRISTMAS DAY (12/25)
Regular schedule on Thursday (12/26) and Friday (12/27)

Quote: 

"I always like to look on the optimistic side of life, but I am realistic enough to know that life is a complex matter." 

- Walt Disney

Photos:

W.O.D. 12.20.19

Holiday Schedule:
Join us on (12/24) for the"12 Days of Christmas Workout"
(running heats between 5:15 AM and 8:00 AM and also 9:30 AM - 2:00 PM)
We will be CLOSED on CHRISTMAS DAY (12/25)
Regular schedule on Thursday (12/26) and Friday (12/27)

All for time:
15-12-9
GHD Sit-up
Ring Dip
Overhead Squat (75/115#)

Rest 5:00

21-15-9
Hang Power Clean (95/135#)
Bar Facing Burpee over the bar

Advent Day 20: 
Max Bar/Ring Muscle Ups in one set M/F

Community Notes: 

All weekend classes (Saturday and Sunday) will be held in the Annex, please meet and park there.

Quote: 

"A mediocre idea that generates enthusiasm will go further than a great idea that inspires no one." 

- Mary Kay Ash

W.O.D. 12.19.19

For time:
 1 round of:
150 double-unders
30 deadlifts, body weight
6 rope climbs, 20 ft.

 Then, 2 rounds of:
75 double-unders
15 deadlifts, body weight
3 rope climbs, 20 ft.

 Then, 3 rounds of:
50 double-unders
10 deadlifts, body weight
2 rope climbs, 20 ft.

Advent Day 19:
Row Sprints: Max time for each distance 100m, 250m, or 500m
(Male/Female winner for each distance chosen) 

Quote: 

"There are powers inside of you which, if you could discover and use, would make of you everything you ever dreamed or imagined you could become." 

- Orison Swett Marden

Photos:

Congrats on your first Rope Climb Cathy!!!!

W.O.D. 12.18.19

  CLICK HERE to sign up for our gymnastics clinic on 1/4.
$20 for one session, $30 for two. Members and non-members welcome!
Use the code "gymnasty" to get the discount. 

For time:

50 Calorie Row

40 Dumbbell Snatch (35/50#)

30 Box Jumps (24/30")

20 Calorie Air Bike

10 Ring Muscle Ups

5 Sandbag Over the Shoulder (100/150#)

Advent Day 18:

Max Pistols in 1:00 Minute M/F 

Quote: 

"It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts." 

- Robert H. Schuller

W.O.D. 12.17.19

TEST DAY- RECORD RESULTS

"Angie" 

 For time: 

100 Pull-ups 

100 Push-ups 

100 Sit-ups 

100 Squats

CLICK HERE to compare to 3.13.19

CLICK HERE to compare to 6.25.19
CLICK HERE to compare to 9.18.19

Advent Day 17:
Max Load Atlas Stone (ground to shoulder) M/F
2:00 Max reps of Atlas Stone (ground to shoulder) M/F (weight- athletes choice)

Quote: 

"Once you replace negative thoughts with positive ones, you'll start having positive results." 

- Willie Nelson