10.17.2021

W.O.D. 10.18.21



For Time: 
20 Pulls on the Rower 
15 Wall Balls (14/20# to 9/10 ft) 

**Row until you accumulate 2000/1600m**

Quote: 
 It is not the strongest or the most intelligent who will survive but those who can best manage change. 
- Leon C. Megginson

10.16.2021

W.O.D. 10.17.21



Cardio Sunday 9 AM at the Lyons Den!
(555 w. Beidler Rd, King of Prussia)

All for time:
21-15-9 
42 Dumbbell Snatch (35/50#)
21 Burpee Box Jumps (20/24")
30 Dumbbell Snatch 
15 Burpee Box Jumps
18 Dumbbell Snatch 
9 Burpee Box Jumps

directly into...

500 Meter Run 
21 Burpees
500 Meter Run 
15 Burpees
500 Meter Run 
9 Burpees

Quote: 
The weak fall, but the strong will remain and never go under. 
- Anne Frank

10.15.2021

W.O.D. 10.16.21






ALL CLASSES TODAY (7 am and 9 am) ARE AT THE LYONS DEN
(555 W. Beidler Rd, King of Prussia PA)

For Time with a Partner: 
200 Box Step-ups (20/24”) 
150 KB Swings (53/70#) 

- Partner holds KB in front rack position while other partner works on step-ups. 
- Partner seated L Hold (on floor, boxes, rings) or Low Plank while other partner works on KB swings.

Quote: 
“Solidarity is not discovered by reflection but created.” 
-Richard M. Rorty

10.14.2021

W.O.D. 10.15.21





Front Squat 
3-3-3-3-3

Cash out:
3 Rounds for time of:
15 Thrusters (65/95#)
15 Chest to Bar Pull-ups

Community Notes:
All weekend classes (Saturday 7 AM/9 AM and Sunday 9 AM Cardio) will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia PA.

Quote: 
Fear is a part of life. It's a warning mechanism. That's all. It tells you when there's danger around. Its job is to help you survive. Not cripple you into being unable to do it. 
- Jim Butcher

10.13.2021

W.O.D. 10.14.21





For time:
5 Rope Climbs 15 ft
Run 400 Meters
4 Rope Climbs 20 ft
Run 400 Meters
3 Rope Climbs 15 ft
Run 400 Meters 
2 Rope Climbs 20ft
Run 400 Meters
1 Legless Rope Climb (15 ft-Ladies / 20ft Gentlemen)
Run 400 Meters

Quote: 
"Great is the art of beginning, but greater is the art of ending." 
- Henry Wadsworth Longfellow

10.12.2021

W.O.D. 10.13.21



Push Jerk 
3-3-2-2-1-1-1

Cash out:
5 Rounds for time of:
5 Push Jerks (80% of 1 RM)
10 Burpees

Quote: 
“Solidarity is not an act of charity, but mutual aid between forces fighting for the same objective.” 
-Samora Machel

10.11.2021

W.O.D. 10.12.21



5 Rounds for time of:
15 Calories Ski Erg
500 Meter Row
Every 3 Minutes complete 50 Double Unders.
Time Cap 20:00

Cash out:
For time or skill:
50 GHD Sit-ups
50 Ft. Handstand Walk
35 GHD Sit-ups
35 Ft. Handstand Walk
25 GHD Sit-ups
25 Ft. Handstand Walk

Quote: 
"Remember no matter how fast you run, you can't be the winner if you don't finish." 
- Israelmore Ayivor

10.10.2021

W.O.D. 10.11.21



TEST DAY - RECORD RESULTS

"Diane"
21-15-9 
Deadlifts (155/225#)
Handstand Push-ups

Cash out:
For time:
1000 Meter Row

CLICK HERE to compare to 1.27.21 

CLICK HERE to compare to 4.8.21

CLICK HERE to compare to 7.14.21

Quote: 
“There is no stability without solidarity and no solidarity without stability.” 
-Jose Manuel Barroso

10.09.2021

W.O.D. 10.10.21



9 AM SUNDAY CARDIO
(classes at the main gym 200 DeKalb St.)

4 x 4:30 Rounds For Reps: 
800m Run 
In remaining time complete as many Double Unders as possible 
Rest 1:30 between Rounds

Quote:
 “Nothing in the universe can stop you from letting go and starting over.” 
—Guy Finley

10.08.2021

W.O.D. 10.9.21



ALL CLASSES TODAY AT THE LYONS DEN -7 AM AND 9 AM
555W. BEIDLER RD, KOP

 Every 5:00 for 4 Rounds:
Farmers Carry around the Lyons Den (25/35#)
AMRAP:
10 Dumbbell Deficit Push-ups
10 Dumbbell Front Squats (25/35#)

Quote:
“Do not judge me by my success, judge me by how many times I fell down and got back up again.”
 – Nelson Mandela

10.07.2021

W.O.D. 10.8.21



 Squat Snatch
1-1-1-1-1-1-1

Cash out:
AMRAP in 7 Minutes:
9/12 Calories Air Bike (or C2)
6 Squat Snatch @60% of 1 RM
2 Bar Muscle Ups

Community Notes:
All classes TOMORROW (7 AM and 9 AM) will be at the Lyons Den, 555 w. Beidler Rd, King of Prussia. 

Quote:
"If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward." – Martin Luther King Jr

November 6th - Dudes and Dames Games

 


Support CrossFit KOP and compete or share this exciting event, we are returning to hosting local CrossFit competitions! 

The Dudes & Dames, a male/female partner competition, will take place Saturday, November 6th at CrossFit KOP in Bridgeport and will feature four divisions RX, scaled, masters 40-50 and masters 50-60. We are ecstatic to put on this test of fitness and bring the community together and would love if all would come join us. 

The day will consist of four scored events for all and culminate in a finals workout for the top four teams in each division to crown the fittest.

We will be joined by some awesome sponsors for the day including Lifting Culture, P-3 Nutrition, The Precision Performance Physical Therapy working on athletes , Restore Hyper Wellness Plymouth meeting & United Mettle! 

Also crowd favorite Ryan Samson will be on hand to document the day! Don’t miss out get your partner and signup…


10.06.2021

W.O.D. 10.7.21

 






CrossFit King of Prussia is hosting HELEN MEETS GRACE--> a fundraiser for Barbells for Boobs

Helen Meets Grace – a partner workout. 

Each team gets one pull up bar, 1 kettlebell and one barbell. 
Team completes Helen, (3 Rounds of 400 M Run, 21 Kettlebell Swings (35/53#), 12 Pull-ups) then completes Grace (30 Clean and Jerks (95/153#) afterwards. Partners can tag in and out at any time, but both athletes must complete the 400 meter runs in Helen. Score is the total time it takes the team to complete both workouts. 

Come with a partner or get matched up that day. We can accommodate for all levels and abilities, non members and drop ins are welcome. $25 donation appreciated.

Community Notes:
This is EXCITING! The founder Zionna and her team from Barbells for Boobs will be visiting ALL day TODAY. They have chosen CrossFit KoP as part of their Northeast tour, we are honored to welcome them!!! They will be talking about their cause and non-profit organization  and "coaching" the WOD "Helen meets Grace in all classes.

Saturday 10/9, 7:00 AM and 9:00 AM classes will be at the Lyons Den, 555 w. Beidler Rd, KoP.

Sunday10/10, 9:00 AM Cardio will be back at the main gym with Coach Danielle. 

Quote:
“I can be changed by what happens to me. But I refuse to be reduced by it.” – Maya Angelou

DEKA STRONG



Our friends at Urban Fit are HOSTING A DEKA STRONG EVENT 10/16 AT 8AM!! It's open to anyone

They are donating a portion of the proceeds of this event to CrossFit King Of Prussia for our recovery efforts after the damage of Hurricane Ida!
DEKA is a decathlon of functional fitness exercises from the creators of Spartan Race that allow you to assess your personal fitness and get a bit competitive without the obstacles of a Spartan Race. DEKAFIT

#DEKASTRONG events consist of 10 Zones which can be modified for all fitness levels:
💪 ZONE 1: 30 Alternating Weighted Lunges (55/33LB)
💪 ZONE 2: 500m Row
💪 ZONE 3: 20 Box Jump Over/Step Overs (24IN)
💪 ZONE 4: 25 Med Ball Sit Up Throws (20/14LB)
💪 ZONE 5: 500m Ski Erg
💪 ZONE 6: 100m Farmer's Carry (60LB/40LB)
💪 ZONE 7: 25 Cal Air Bike
💪 ZONE 8: 20 Dead Ball Wall Overs (60LB/40LB)
💪 ZONE 9: 100m Tank Push/Pull (Level 3/2 resistance)
ZONE 10: 20 Weighted Burpees (44LB/22LB)
This event is open to all interested athletes (Urban Fit Members and Non-Members) with exercises and modifications for all levels of fitness to compete! DEKA participants with unmodified zones will have their finishing times entered into the global leaderboard so you can see how well you rank against others in your age group worldwide. All participants will receive a Finisher shirt and medal!
For more information including how to register, click here: https://t.e2ma.net/.../884560f68192652f77b979ff51ee2ce5

10.05.2021

W.O.D. 10.6.21



On a 25-minute clock, 5 rounds of: 
 Row for 50 seconds, rest 10 seconds 
Row for 40 seconds, rest 20 seconds 
Row for 30 seconds, rest 30 seconds 
Row for 20 seconds, rest 40 seconds 
Row for 10 seconds, rest 50 seconds

(record total meters rowed)

Community Notes:
This is EXCITING! The founder Zionna and her team from Barbells for Boobs will be visiting ALL day tomorrow, Thursday 10/7. They have chosen CrossFit KoP as part of their Northeast tour, we are honored to welcome them!!! They will be talking about their cause and non-profit organization  and "coaching" the WOD "Helen meets Grace in all classes tomorrow. 

Saturday, 7 AM and 9 AM classes will be at the Lyons Den, 555 w. Beidler Rd, KoP.

Sunday 9 AM Cardio will be back at the main gym with Coach Danielle. 

Quote: 
“Be willing to be a beginner every single morning.” 
—Meister Eckhart

10.04.2021

W.O.D. 10.5.21



TEST DAY - RECORD RESULTS 
5 RM Back Squat  

Cash out:
3 Rounds for max reps of:
1 Minute of Double Unders
1 Minute of Back Squats @40% of 5 RM 

CLICK HERE to compare to 1.15.21
CLICK HERE to compare to 4.6.21 
CLICK HERE to compare to 7.7.21

Quote:
“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come.” —Joseph Campbell

10.03.2021

W.O.D. 10.4.21



 4 Rounds for time of:
24 Burpees
21 Wallballs (14/20# to 9/10 ft)
18 Alternating Dumbbell Snatch (35/50#)
15 Calories - Ski Erg
12 Handstand Push-ups

Quote:
“A journey of a thousand miles begins with a single step.” —Lao Tzu

10.02.2021

W.O.D. 10.3.21



 For time:
800 Meter run 
40 Burpees Box Jump Overs (20/24")

600 Meter Run 
30 Burpee Box Jump Overs (20/24")

400 Meter Run 
20 Burpee Box Jump Overs (20/24")

Wear a weight vest (14/20#), rest 5 minutes between rounds

Quote: 
“Change, like healing, takes time.” ― Veronica Roth

10.01.2021

W.O.D. 10.2.21





For time:
10-8-6-4-2
Ring Muscle Up
Cluster (105/155#)
*25 ft Handstand Walk after each set including the sets of 2

Quote: 
 “Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don’t.” – Steve Maraboli

Athlete of the Month - Geoff Young


Geoff--- and his pull-up bar!


 Age 
I turned 50 this year

Home town
  Haddon Township, NJ

Did you ever play any sports?
  Not really.  I became a lot more active in my 40s, and I was 45 when I started CrossFit.

Hobbies
  Right now I'm doing a lot of 3D printer tinkering, and my summer project was building a custom printer from scratch.  Other than that, does bourbon count?

Goals for 2021/2022
  Between the pandemic and turning 50, my main fitness goal these days is to just keep showing up.  I hit what will probably be my lifetime fitness peak about 3 weeks before we all went on lockdown during a CrossFit Total day at my old box (895# :)  When we were all on Zoom together in those first few months it was easier to mentally write off the loss of progress, but as time wore on it got harder and even a little darker.  I hit reset, though, and now have my post-50 PR tracker, and figure if I keep showing up I can keep hitting new (post-50) PRs.

What do you love about CF KOP?
  I'm extremely grateful that CF KOP has continued to support me over Zoom, even now that it's pretty much just me each day.  I'm not sure I would have kept up with fitness on my own, and to still be part of a community and get active coaching adds an accountability that I wouldn't otherwise have, and without which I probably would have left it all behind months ago.  I'm really looking forward to being at CF KOP again in person one day so I can get to know more than the 5 or 6 people I actually met face to face :)

Do you have a favorite Coach?
  That's like asking if I have a favorite child :). Oh, wait...

Favorite WOD/Skill or Lift?
  I'm very lower-body heavy with my strength, so when back squats or deadlifts show up in a WOD I get excited.  There was an 8 week strength cycle where we did 20RM back squat every Friday and I don't think I've ever looked forward to a WOD more than those.

Least Favorite WOD/skill or Lift?
  Burpees and snatch, without a doubt.  

If you could create your own dream WOD, what would it be?
  At my old box the coach programmed 20 back squats - 4000m row - 20 back squats for time (Rx 225#) and that one is probably my favorite WOD ever.  It was also one I went back to and re-tested on my own over the next year in open gym just so I could keep upping my PR.  Unfortunately, I don't have a rower at home, so if the coaches at CF KOP decide to work that one in I'll be stuck with DU practice as usual.

9.30.2021

W.O.D. 10.1.21




 Complete as many rounds in 20 minutes as you can of: 
5 Deadlifts (185/275#)
10 Box jumps (20/24 inch box)
20 Double Unders

Quote: 
“The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking.” ― Albert Einstein

9.29.2021

W.O.D. 9.30.21





All for time:
21-15-9 
Overhead Squats (75/115#)
Toes to Bar

rest 3:00

21-15-9 
Wallballs (20/30#)
Power Snatch (75/115#)

Quote: 
“Everyone thinks of changing the world, but no one thinks of changing himself.” ― Leo Tolstoy

9.28.2021

W.O.D. 9.29.21



3 Rounds for max reps:
2:00 Minutes - Air Bike (calories)
2:00 Kettlebell Swings (35/53#)
2:00 - Row  (calories)
2:00 Devils Press (25/35#)
2:00 REST

Quote:
"The strength of the team lies in the individual, and the strength of the individual lies in the team...This is a true win, win, win, win strategy."

9.27.2021

W.O.D. 9.28.21

 



Pulling Together for Flood Relief
Thank you to United Mettle for setting this up!

For time with a Partner:
7 Rounds of Cindy
2 Rounds of DT

6 Rounds of Cindy
2 Rounds of DT

5 Rounds of Cindy
2 Rounds of DT

4 Rounds of Cindy
2 Rounds of DT

3 Rounds of Cindy
2 Rounds of DT

2 Rounds of Cindy
2 Rounds of DT

1 Rounds of Cindy
2 Rounds of DT


"Cindy" rounds - 5 Pull-ups 10 Push-ups 15 Air Squats
"DT" Rounds - 12 Deadlifts - 9 Hang Power Cleans - 6 Push Jerks (105/155#)


Quote:
"We push each other to get better. we could never be as good alone as we are together."
-Ryan Wittman

9.26.2021

W.O.D. 9.27.21



 Clean and Jerk 
1-1-1-1-1-1

Cash out:
AMRAP in 5 Minutes:
7 Clean and Jerks (@60% or 1 RM)
7 Chest to Bar Pull-ups

Quote:
“The difference between the difficult and the impossible is that the impossible takes a little longer time.” – Lady Aberdeen

9.25.2021

W.O.D. 9.26.21



CARDIO SUNDAY - 9AM!

 AMRAP in 30 Minutes:
800 M Run
60 Double Unders
20 Burpees

Quote:
“Perseverance is not a long race; it is many short races one after the other.” 
– Walter Elliot

9.24.2021

W.O.D. 9.25.21



 3 Rounds for time of:
15/12 Calories Air Bike
12 Power Snatch (75/115#)
9 Burpees
6 Wall Walks

Quote:
“Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan, ‘press on’ has solved, and always will solve, the problems of the human race.” – Calvin Coolidge

9.23.2021

W.O.D. 9.24.21



 TEST DAY - RECORD RESULTS 

"KELLY"
5 Round for time of:
400 Meter Run
30 Box Jumps (20/24")
30 Wallballs (14/20 to 9/10 ft)

CLICK HERE to compare to 3.13.21
CLICK HERE to compare to 6.12.21

Community Notes:
CrossFit Kids Class 10 AM tomorrow, Saturday 9/25!

Quote:
“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” 
– Charles F. Kettering

9.22.2021

W.O.D. 9.23.21



For Time: 
100m Run 
100 Lateral Hops Over Barbell 
100m Run 
30 Hang Power Cleans (95/135#) 
100m Run 
3:00 Plank Hold (accumulated)
100m Run 
30 Front Rack Lunges (95/135#) 
100m Run 
100m KB Farmer Carry (53/70#) 
100m Run

Community Notes:
CrossFit Kids Class 10 AM Saturday 9/25!
Ages 6-11 years; $20 drop in!

Quote:
“Let me tell you the secret that has led to my goal. My strength lies solely in my tenacity.”
 – Louis Pasteur

9.21.2021

W.O.D. 9.22.21



2 Rounds for time of:
50/40 Calories Row
25 Handstand Push-ups
25 GHD Sit-ups
15 GHD Back Extensions

Quote:
“The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won’t.” – Henry Ward Beecher

9.20.2021

W.O.D. 9.21.21



 Front Squat
3-3-3-3-3

Cash out:
For time:
15-10-5 reps of:
Bar Muscle Up
Front Squat (@50% of 3 RM - from the floor)

Quote:
“Don’t be discouraged. It’s often the last key in the bunch that opens the lock.” – Author Unknown

9.19.2021

W.O.D. 9.20.21










 3 Rounds for time of:
25 Dumbbell Push Jerks (35/50#)
50 Double Unders
25 Weighted Dumbbell Step Ups (35/50# to 20/24")
50 Double Unders

Quote:
“If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again.” – Flavia Weedn




9.18.2021

W.O.D. 9.19.21



CARDIO Sunday- 9 AM!

Every 5 Minutes for 40 Minutes:
400 Meter Run
10 Burpee box Jump overs (20/24")
10 Calories Bike/Row

Quote: 
“Do not allow negative thoughts to enter your mind for they are weeds that strangle confidence.”
 – Bruce Lee