W.O.D. 3.1.20

AMRAP in 20 Minutes:
2 Ring Muscle Ups
4 Handstand Push-ups
8 Kettlebell Swings 53/70#

"There's no substitute for hard work. If you work hard and prepare yourself, you might get beat, but you'll never lose." 
- Nancy Lieberman


W.O.D. 2.29.20

Thank you to our volunteers and supporters! 
Congratulations to all the participants!
 Congratulations to Karen and Mike who took 3rd in the 55+ Age Group!

Congratulations to Aimee and Carl who took 3rd in the 35-44 Age Group!

There will be NO REGULAR CLASSES at CrossFit King of Prussia today, we are hosting our FIRST ever CrossFit Masters Competition!

 Come out and support all the CFKOP Masters Athletes at our No Millennial Mash- Up!
Aimee Lyons and Carl Beigler
Gordy and Terry Jamieson
Dana Dilullo and Dave Harringer
Jon Pistilli and Pam Gulotta
Pete Dilullo and Theresa Landewe
Karen Mastrocola and Mike Mitterer
Cate Kelly
Jeff Paul

Good Luck to all of our Masters athletes competing.

"There is no value in life except what you choose to place upon it and no happiness in any place except what you bring to it yourself."
- Henry David Thoreau


W.O.D. 2.28.20

For time:
Four rounds for time of:
Run 400 Meters
50 Double Unders
15 Shoulder to Overhead 75/115#
10 Chest to Bar Pull-ups

Community Note:
Our 5:30 and 6:30pm classes tonight will be held in the ANNEX.
We will be in the main gym setting up for the CrossFit Masters Competition - The No Millennial Mash- Up.
If you are available, please join us and help set up for the event tonight!

“No matter where you are on your journey, that’s exactly where you need to be. The next road is always ahead.” 
—Oprah Winfrey


W.O.D. 2.27.20

3 RM Hang Power Clean


Monostructural Test:
500 M Row

“We must accept finite disappointment, but we must never lose infinite hope.” 
—Martin Luther King Jr.


W.O.D. 2.26.20

For time:
2000 Meter Row
*every 500 Meters complete 20 lateral burpees over the row (including after the 2K)

Cash out:
Not for time:
25 GHD Sit-ups
20 Back Extensions
15 Hip-Back Extensions

“The best way to get rid of the pain is to feel the pain. And when you feel the pain and go beyond it, you’ll see there’s a very intense love that is wanting to awaken itself.” 
—Deepak Chopra


W.O.D. 2.25.20

All for time:

Front Squat (65/95#)
Deficit Handstand Push-ups
(ladies-45# plates + AB-Mat)
(gentlemen -two 45# plates + AB-Mat)

Rest 2:00 Minutes

Toes to Bar
Box Jumps (20/24")

“Most obstacles melt away when we make up our minds to walk boldly through them.” 
—Orison Swett Marden


W.O.D. 2.24.20

"Climbing Randy"
EMOM complete 1 Legless Rope Climb (15ft)
In the remainder of each minute complete Power Snatches Until 75 reps are accomplished.
Power Snatch (Ladies 55#, Gentlemen 75#)

“The man who removes a mountain begins by carrying away small stones.” 
—Chinese Proverb


W.O.D. 2.23.20

Congratulations to all the participants of the CrossFit Level 1 Certificate Course this weekend!!!

1-10-1-20-1-30 reps
Record load for each set and add up all six barbell loads

Community Note:
All classes TODAY will be held in the Annex, 110 C DeKalb. Please meet and park there.

“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” 
-Michael Phelps


W.O.D. 2.22.20

5 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (35/53#)
20 Box Jumps (20/24")

Community Notes:
All CLASSES TODAY AND TOMORROW will be held in the Annex, 110 C DeKalb.
Please meet and park there.

“You are your greatest asset. Put your time, effort and money into training” 
-Tom Hopkins


W.O.D. 2.21.20

The Lyons Press Medley 
Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift.

Click here to compare to 7.06.19.
Click here to compare to 11.15.16.
Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

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

"The harder the conflict, the more glorious the triumph." 
-Thomas Paine


W.O.D. 2.20.20

AMRAP in 15 Minutes:
15/20 Calories Air Bike
10 Bar Muscle Ups
50 Double Unders

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come.” 
-Dwayne “The Rock” Johnson