W.O.D. 1.1.21

“In the beginning God created the heavens and the earth.” (Gen 1:1) Many people struggle with trying to reconcile modern science and the Bible. The Bible was not written as a book of modern science about how exactly the world was created, but it does tells us the who, what and the why behind the beginning of the world. 

Happy New Year from CrossFit King of Prussia!

Cheers to a NEW YEAR - 2021!

W.O.D. 12.31.20

“Yet God has made everything beautiful for its own time.” (Ecclesiastes 3:11a) Like when Cate and Aimee photogenically show up to class wearing the same exact outfit.

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 AT HOME WOD: (Lockdown #2- Day 18)     

For time:

Jan - 31 Double Unders

Feb  - 28 Strict Knees to Elbows

March - 31 Dumbbell Thrusters (35/50#)

April - 30 Box Jumps

May - 31 Burpees

June - 30 Dumbbell Snatch alternating (35/50#)

July - 31 Kettlebell Swings (35/53#)

August - 31 Bent Over Rows

September - 30 DB Front Rack Lunge (35/50#)

October - 31 Chair Dips

November - 30 Pistols

December - 31 Double Unders

Quote:

“Celebrate endings—for they precede new beginnings.”

—Jonathan Lockwood Huie

W.O.D. 12.30.20

“Do not despise these small beginnings, for the Lord rejoices to see the work begin” (Zechariah 4:10). Just getting started in CrossFit this year and feel like you have so much to learn? Don’t worry, so do we, even after ten years.

Join us on Zoom

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 AT HOME WOD: (Lockdown #2- Day 17)
     

3 Rounds for time of:

800 M Run, 1000 M Row, 2000 M Bike or about 4:00 of Cardio

30 Reverse Lunge

25 Push ups

20 Deadlifts 

Quote: 

“The first step towards getting somewhere is to decide you’re not going to stay where you are.”

 —J.P. Morgan

W.O.D. 12.29.20

“They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” (Isaiah 40:31b) This is my second thought after I watch Pam or Carl lap me in one of those pesky running WODS.

Join us on ZOOM... 

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 AT HOME WOD: (Lockdown #2- Day 16)     

Strength:

Push Press 

5-5-5-5-5

Between Push Press sets, hold 1:00 Low Plank

Conditioning:

AMRAP in 5 Minutes:

15 Box Jumps 

15 Dumbbell Push Press

Rest 2:00

AMRAP in 4 Minutes:

12 Box Jumps

12 Dumbbell Front Squat

Rest 2:00

AMRAP in 3 Minutes:

9 Box Jumps

9 Dumbbell Thrusters

Quote: 

“I like the dreams of the future better than the history of the past.” 

—Thomas Jefferson

W.O.D. 12.28.20

Word of the day from Pastor Rich- This weeks Theme is New Beginnings 

“But those who hope in the Lord will renew their strength.” (Isaiah 40:31) It’s amazing what can happen if you say a little prayer before you attempt your 1RM deadlift.                                                                   

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 AT HOME WOD: (Lockdown #2- Day 15)   

AMRAP in 22 Minutes:

100 Double Unders

80 Sit-ups  

60 Dumbbell Snatch (alternating)

40 Hang Power Cleans (Dumbbell or Barbell)

20 Burpees

Quote: 

“Write it on your heart that every day is the best day in the year.” 

—Ralph Waldo Emerson

W.O.D. 12.27.20

Love your neighbor as yourself.” (Matthew 19:19) Our “neighbor” can be anyone we interact with. Imagine how the world would be different (or just driving on Route 202) if everyone put this command into practice.

 AT HOME WOD: (Lockdown #2- Day 14)     

4 Rounds for time of:

15 Dumbbell Hang Clean and Jerk (right)

15 Dumbbell Hang Clean and Jerk (left)

15 Dumbbell OH Lunge (right)

15 Dumbbell OH Lunge (left)

CLICK HERE to compare to 6.2.20

Quote:

“Success does not consist in never making mistakes, but in never making the same one a second time.” 

– George Bernard Shaw

W.O.D. 12.26.20

“There is no greater love than to lay down one’s life for one’s friends.” (John 15:13) Jesus gets the top spot on the board for this legendary standard of love.

 AT HOME WOD: (Lockdown #2- Day 13)     

7 Rounds for time:

7 Push-ups or Handstand Push-ups

7 Thrusters or Air Squat

7 Strict Knees to Elbows

7 Odd Object Deadlifts

7 Burpees

7 Kettlebell or Dumbbell Swings

7 Bent over rows

CLICK HERE to compare to 6.1.20

Quote:

“Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.”- Brian Tracy

Advent 2020

 Congratulations to the Advent Winners!

1 Month - Subhan

1 Hour w/ Keith - Gavin

1 Hour with Jenna - Mike Melendez

1 hour with Colette - Laura St

KOP  1Merch Renee

Oly session with KoP barbell - Renee

Heavenly Hands Massage - Faby

Kids Classes - Mary Hain

United Mettle  $25 GC - Rich A

Happy Hour with Pete!!!!!! - AIMEE (the christmas miracle)

1 Hour with Kevin Turner - Roberto

Photo Shoot with Ryan S - Mike Melendez

1 hour with Manisha - Karen Maley

1 Hour with Danielle C -Jamie S

1 Hour Jim Rutter - Sydney H

1 Hour with Aimee - Sam Bowen (and Gavin!)

W.O.D. 12.25.20

“For this is how God loved the world: He gave his one and only Son, so that everyone who believes in him will not perish but have eternal life.” (John 3:16) God’s love for people is at the heart of the Christmas story. Lots of love to you this Christmas CrossFit KOP!

Merry Christmas from your FAMILY at CrossFit King of Prussia!

W.O.D. 12.24.20

“Love never gives up, never loses faith, is always hopeful, and endures through every circumstance (1 Corinthians 13:7) Sounds like a pretty accurate description of an ideal CrossFitter (especially if there are burpees involved) and the kind of person anyone would want to have in their life.

Join us on ZOOM! 

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 AT HOME WOD: (Lockdown #2- Day 11)     

12 Days of Christmas - AT HOME VERSION

1 200 M Run/ Row (1:00 Cardio)

2 Push-ups 

3 Bent over rows

4 Pistols 

5 Odd Object Cleans

6 Tuck Jumps/Box Jumps or Step-ups

7 V-ups

8 Dumbbell Hang power Clean and Jerks

9 Dumbbell Snatch

10 Burpees

11 Kettlebell/DB Swings

12 Dumbbell Thrusters

Quote: 

“Success is getting what you want, happiness is wanting what you get.” 

– W. P. Kinsella

 

W.O.D. 12.23.20

“Love is not jealous or boastful or proud.” (1 Corinthians 13:4) Love wants the best for others and does not feel threatened by others’ success. Think of not winning the WOD as great spiritual exercise in love.

Join us on ZOOM... 

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6 AM 

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12PM

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 AT HOME WOD: (Lockdown #2- Day 10)     

Strength:

5 Rounds

5 Strict Pull-ups or Bent over rows

10 Strict Chair Dips

AMRAP in 15 Minutes:

15 Alternating Dumbbell Snatch

30 Reverse Lunge

45 Air Squats

Core Cash out:

8 Rounds

:20 High Plank

:10 Low Plank

Quote:

 “The person who says it cannot be done should not interrupt the person who is doing it.” 

– Chinese Proverb

W.O.D. 12.22.20

“Love is patient and kind.” (1 Corinthians 13:4) This verse is often read at weddings because practicing it makes for a healthy marriage. But it’s also a good one to apply at the gym when the class is anxiously waiting before the WOD because “that old guy” needs just one more piece of gear to get started...

Join us on ZOOM... 

(get an advent ticket, we will put it in the bucket of your choice)

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 AT HOME WOD: (Lockdown #2- Day 9)     

Strength:

Dumbbell Seated Press

7-7-7-7-7-7

AMRAP in 20 Minutes:

2:00 Minutes of Cardio (Run, Row, Bike, Burpee)

15 Dumbbell Push Press

50 Jumping Jacks

Quote: 

“Optimism is the one quality more associated with success and happiness than any other.”

- Brian Tracy

 

W.O.D. 12.21.20

Pastor Rich will be providing us with a daily affirmation, a word (message) of the day, this weeks theme is Love.“God is love.” (1 John 4:8). Think of the best relationship you’ve ever had. Or how much Aimee loves fitness. God loves you infinitely more than that. 

Join us on ZOOM... 

(get an advent ticket, we will put it in the bucket of your choice)

6 AM 

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Meeting ID: 808492185

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12PM

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   AT HOME WOD: (Lockdown #2- Day 8)     

Strength:

Tempo Dumbbell Front Squat

10-10-10-10-10

(take a 5 second controlled decent and then stand up fast!)

AMRAP in 10 Minutes:

10 Dumbbell Front Squat

15 Dumbbell or KB Swing

30 Double Unders or Lateral Jumps

Core Cash out:

50 Mountain Climbers

25 Russian Twists

15 V-ups

1:00 Plank Hold

Quote:

“You can develop any habit or thought or behavior that you consider desirable or necessary.”

 -Brian Tracy

W.O.D. 12.20.20

"Joyful is the person who finds wisdom, the one who gains understanding." (Proverbs 3:13) Rich’s comment: Joy is one of the natural consequences to learning and growing in any dimension of life – relationally, physically, mentally, or spiritually.

3 Rounds for time of:

Run 400 Meters

21 Burpees

42 Air Squats  

Advent Day 20:

Odd Object Turkish Get Up

(video submissions welcome)

Quote:

“Try Again. Fail again. Fail better.” 

– Samuel Beckett

W.O.D. 12.19.20

"Joyful are people of integrity, who follow the instructions of the Lord.” (Psalm 119:1) Rich’s comment: Integrity is about consistency of character no matter the circumstances, and nothing is better than shaping our character by putting God’s word into practice.

               AT HOME WOD: (Lockdown #2- Day 6)         

AMRAP in 12 Minutes:

9 Shoulder Press

15 Sumo Deadlift High Pulls

21 Front Squats

Cash out:

4 Rounds:

:20 Single Leg RDL (alternating)

:10 Rest

:20 Jumping Split Squat

:10 Rest

Advent Day 19:

Max Double Unders in 2:00 Minutes

Quote:

“If I cannot do great things, I can do small things in a great way.”

 – Martin Luther King Jr.

W.O.D. 12.18.20

“Those who look to God for help will be radiant with joy” (Psalm 34:5) Rich’s comment: I highly recommend this strategy anytime you ride the assault bike. 

               AT HOME WOD: (Lockdown #2- Day 5)                  

"AT HOME QUARANTINE-CINDY"

AMRAP in 20 Minutes:

5 Bent over Rows (or Pull-ups)

10 Sit-ups

15 Push-ups

20 Goblet Squats (use one DB or KB)

Advent Day 18:

Max time Handstand Hold (against the wall)

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Quote:

 “Life changes very quickly, in a very positive way, if you let it.”

 – Lindsey Vonn

W.O.D. 12.17.20

"There is joy for those who deal justly with others and always do what is right" (Psalm 106:3)

Rich's comment, like cleaning off your sweaty barbell and not knocking over chalk buckets. 

 AT HOME WOD: 

 (Lockdown #2- Day 4) 

For time:

60-40-20:

Air Squat

Dumbbell Snatch (alternating)

Single Arm Clean and Jerk (alternating)

Advent Day 17:

Max Burpees in 3 Minutes

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Quote: 

“Happiness often sneaks in through a door you didn’t know you left open.” 

– John Barrymore

W.O.D. 12.16.20

“So go ahead. Eat your food with joy, and drink your wine with a happy heart, for God approves of this. (Ecclesiastes 9:7) Rich's comment, Yes the bible really says that... all in moderation of course – and paleo. 

   AT HOME WOD:

(Lockdown #2- Day 3)

4 Rounds Not for time:   

12 Dumbbell Floor Press

16 Pistols (Alternating)

200 M Farmers Carry (or walk around your house)

Cash out:

8 Minute AMRAP Ascending Ladder:

1 Handstand Push-up or Push Up

1 Dumbbell Front Squat 

2 Handstand Push-up or Push Up

2 Dumbbell Front Squat 

3....4....5.... etc.

Advent Day 16:

Max Air Squats in 1 Minute.

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Quote: 

“Stay close to anything that makes you glad you are alive.” 

– Hafez

W.O.D. 12.15.20

“A cheerful look brings joy to the heart; good news makes for good health.” (Proverbs 15:30) Rich’s comment: It’s always a joy to see Aimee’s smile at the beginning of class and to hear an encouraging word after a workout. Thinking about good news can even impact your physical health

   AT HOME WOD:

(Lockdown #2- Day 2)

10 Rounds for time:

10 Kettlebell Deadlifts

10 Kettlebell Goblet Squats

10 Kettlebell Swings

ADVENT DAY 15:

Longest "low (on forearms)" Plank

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Quote: 

“You do not find the happy life. You make it.” 

– Camilla Eyring Kimball

W.O.D. 12.14.20

Pastor Rich will be providing us with a daily affirmation, a word (message) of the day, this weeks theme is "Joy" “Weeping may last through the night, but joy comes with the morning.” (Psalm 30:5). Rich’s comment: This verse can be good inspiration for us as we look forward to coming out of these dark times ... or a description of those overly zealous athletes who just can’t wait to get to the 6am class.

AT HOME WOD:

(Lockdown #2- Day 1)

AMRAP in 8 Minutes:

8 Devils Press (25/35#)

24 Double Unders

Rest 2:00

AMRAP in 4 Minutes:

4 Devils Press (25/35#)

16 Double Unders 

Rest 2:00 

AMRAP in 2 Minutes:

Burpees over the Dumbbell

Advent Day 14:

Longest Wall Sit

(video submissions welcome)

Join us on ZOOM... 

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Quote:

 “There are two ways of spreading light: to be the candle or the mirror that reflects it.”

 – Edith Wharton

W.O.D. 12.13.20

     

AT HOME WOD:

10 rounds for reps of: 

 30 seconds of burpees 

Rest 30 seconds 

30 seconds of dumbbell thrusters 

Rest 30 seconds

 ♀ 30-lb. dumbbells 

♂ 45-lb. dumbbells

Quote:

"Always bear in mind that your own resolution to success is more important than any other one thing."

- Abraham Lincoln

W.O.D. 12.12.20

      

Take 15 Minutes to build to a HEAVY Squat Snatch and Clean and Jerk

then....

AMRAP in 15:

1 Squat Snatch (105/155#)

3 Clean and Jerks (105/155#)

5/7 Calories Air Bike

Advent Day 12:

50 Slamballs for time (20/30#)

(fastest time M/F wins!)

Quote:
"The successful warrior is the average man, with laserlike focus."
- Bruce Lee

Zoom

We have added additional zoom classes to our schedule. Daily, there is an early morning offering (M-W-F at 6 AM) (Tu/Th 7AM) and 12:00 noon, as well as Yoga on Friday at 5:30 PM.

The Password is 321go and the zoom link will be posted daily on this forum as well as on the blog!

Each day we will provide you with an AT HOME Workout so you can continue your fitness journey with us!

Look for some POP-UP outdoor workouts when the weather cooperates!

W.O.D. 12.11.20

 

           

Join us on ZOOM! 

12pm

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3 Rounds for time of:

200 Meter Run

10 Dumbbell Front Rack Forward Lunge (35/50#)

5 Ring Muscle Ups

200 Meter Run 

10 Dumbbell Thrusters (35/50#)

5 Bar Muscle Ups

Advent Day 11:

Max distance Handstand Walk (M/F Winner)

Max Handstand Hold (against the wall) (M/F Winner)

Community Notes:

There will be NO 5:30 PM Class or Barbell Club this evening.

Quote:
"Courage is resistance to fear, mastery of fear -- not absence of fear."
- Mark Twain

W.O.D. 12.10.20

 

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Push Press

2-2-2-2-2

Cash out:

AMRAP in 10 Minutes:

5 Push Press (use 70% of 2RM)

10 Box Jumps (20/24")

20 Double Unders

Advent Day 10:

Heaviest weighted Plank (held for :30)

(M/F winner!)

Quote:
"It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."
- Charles Darwin

W.O.D. 12.9.20

 

   

Join us on ZOOM! 

12pm

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3 Rounds for Max Reps:

1 minute of burpees

1 minute of wallballs

1 minute of deadlifts

1 minute of GHD sit-ups

1 minute of hang power cleans

1 minute REST

♀ 14-lb. ball, 75-lb. deadlifts and cleans 

♂ 20-lb. ball, 115-lb. deadlifts and cleans 

(score- record total reps for all three rounds)

Advent Day 9:

Most unbroken Peg-Board Ascents

(M/F winners)

 Quote:
"Try not to become a person of success, but rather try to become a person of value."
- Albert Einstein

W.O.D. 12.8.20

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Overhead Squat 

1-1-1-1-1-1-1

Cash out:

For time:

42 Pull-ups

21 Power Snatch (75/115#)

30 Chest to Bar Pull-ups

15 Overhead Squats (75/115#)

Advent Day 8:

1 RM ODDEST Object Overhead Squat

(video and picture submissions are always welcome!)

Quote: 

"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." 

- Vaibhav Shah

W.O.D. 12.7.20

 

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3 Rounds for time of:

500 Meter Row

21 Kettlebell Swings (53/70#)

15 Knees to Elbows

9 Strict Ring Dips

Advent Day 7:

Longest L-sit (M/F Winner)

Quote: 

"If you are not willing to risk the usual, you will have to settle for the ordinary." 

- Jim Rohn

W.O.D. 12.6.20

                                     

                                             

AT HOME WOD:

4 Rounds for time of:

10 Push-ups

20 Box Jumps (20/24")

30 Kettlebell Swings (35/53#)

40 Sit-ups

50 Double Unders

Quote: 

“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.”

- Mark Caine

W.O.D. 12.5.20

                                             

 

AMRAP in 15 Minutes:

(As a two person team- "You go, I go" format)

5 Back Squats (155/225#)

10 Dumbbell Bench Press (35/50#)

ADVENT DAY 5:

Max Butterfly Ab-mat Sit-ups, team of 2 with fastest time to 200 wins. 

(you go, I go format)

Quote:

“Whenever you find yourself on the side of the majority, it is time to pause and reflect.” 

- Mark Twain

W.O.D. 12.4.20

                         

                    

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12pm

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4 Rounds for time of:

4 Power Cleans (135/205#)

4 Front Squats (135/205#)

4 Shoulder to Overhead (135/205#)

ADVENT DAY 4:

Max Burpees in 3:00 Minutes

Quote: 

“When I dare to be powerful – to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” 

-  Audre Lorde

W.O.D. 12.3.20

                           

                                                                                                                           

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AMRAP in 10 Minutes:

15 Toes to Bar

12 Box Jumps 20/24"

9 Calories - Row

REST 3:00

AMRAP in 10 Minutes:

15 Dumbbell Thrusters (35/50#)

12 Burpees

9 Calories - Air Bike

ADVENT DAY 3:

Biggest set of Double, Single or Triple Unders!

(M/F winner in each catagory)

Quote:

“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” 

- Mark Caine

W.O.D. 12.2.20

                                            

                                             

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Deadlift 

3-3-3-3-3

Cash out:

For time:

12-9-6 reps of:

Deadlift (use @80% of your 3 RM)

Bar Muscle Up

ADVENT DAY 2:

Max 3 RM Deadlift Weight (M/F winner chosen)

Quote:

 “Attitude is a choice. Happiness is a choice. Optimism is a choice. Kindness is a choice. Giving is a choice. Respect is a choice. Whatever choice you make makes you. Choose wisely.” 

― Roy T. Bennett