CrossFit KOP: 01.2021

1.31.2021

Snow Update

Due to the continuing snowy conditions, We are CLOSED for the 6 am and 12 pm

IN PERSON CLASSES, tomorrow 2/1.

WE WILL STILL BE ON ZOOM!

6AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID: 88548453602

zoom password 321go

Stay posted on the 4:30/ 5:30pm & teens

W.O.D. 2.1.21

Join us on ZOOM...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

3 Rounds for Time:

20 Burpees

21 Alternating Dumbbell Snatche (35/50)

12 Dumbbell Thrusters (2x 35/50)

Quote:

“Things Work Out Best For Those Who Make The Best Of How Things Work Out.”

– John Wooden

1.30.2021

W.O.D. 1.31.21

AT HOME WOD:

4 Rounds for time of:

10 Dumbbell Step-ups

20 Kettlebell Swings

200 M Run or 15 Burpees

30 Sit-ups

Quote:

"If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes."

- John Wooden

1.29.2021

W.O.D. 1.30.21

AMRAP in 18 Minutes:

40 Double Unders

10 Dumbbell Box Step-ups

30 Double Unders

15 Devils Press

20 Double Unders

20 Dumbbell Push Press

10 Double Unders

30 Alternating Dumbbell Snatch

COMMUNITY NOTES:

ALL classes today, 9/11AM will be held at the LYONS DEN!

Address: 555 W. Beidler Rd. King of Prussia!

Quote:

"Your smile will give you a positive countenance that will make people feel comfortable around you."

- Les Brown

1.28.2021

W.O.D. 1.29.21

Join us on ZOOM...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Score is time and number of pulls for each round.

Scaling options:

This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh, scale to 3/4 body weight or less if needed.

COMMUNITY NOTES:

All weekend classes (Sat. 9/11 AM) are at the Lyons Den 555 W. Beidler Rd, King of Prussia!

Quote:

"A strong, positive self-image is the best possible preparation for success."

- Joyce Brothers

1.27.2021

W.O.D. 1.28.21

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

For time:

8-7-6-5-4-3-2-1 reps of:

Ring Muscle-ups

Clean and Jerk (body weight)

(20:00 Time Cap)

COMMUNITY NOTES:

Don't forget to sign up for the CrossFit Games OPEN!

CLICK HERE to sign up!

All weekend classes (Sat. 9/11 AM) are at the Lyons Den 555 W. Beidler Rd, King of Prussia!

Quote:

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

- Lyndon B. Johnson

1.26.2021

W.O.D. 1.27.21

Join us on Zoom...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY- RECORD RESULTS

"Diane"

For time:

21-15-9

Deadlifts (155/225#)

Handstand Push-ups

Partner Cash out:

AMRAP in 10 Minutes:

"you go I go format"

5 Strict Pull-ups

5 Sandbag ground to over the shoulder (100/150#)

(record total rounds)

Quote:

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

- Willie Nelson

1.25.2021

W.O.D. 1.26.21

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

zoom password 321go

AMRAP in 24 Minutes:

20 Hang Power Cleans (75/115#)

20 Push-ups

20 Med-Ball Cleans (20/30#)

20 Burpees

20 Kettlebell Swings (35/50#)

15/20 Calories Air Bike

Quote:

"If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much."

- Jim Rohn

1.24.2021

W.O.D. 1.25.21

Join us on ZOOM...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY - RECORD RESULTS

10 RM Overhead Squat

Cash out:

AMRAP in 10 Minutes

20 Double Unders

10 Single Arm Dumbbell Overhead Squats (Right)

20 Double Unders

10 Single Arm Dumbbell Overhead Squats (Left)

(Female 35#/Male 50#)

CLICK HERE to compare to 9.4.20

Quote:

"Don't watch the clock; do what it does. Keep going."

-Sam Levenson

2021 CrossFit Games OPEN

It's almost time for the CrossFit Games OPEN!

It is the start of the qualifying process for the CrossFit Games but also a fun accessible way to have an internal competition at CrossFit KOP amongst your fellow athletes and friends!

CLICK HERE to register and read more about the event.

Once you have registered on games.crossfit.com, you will pick CrossFit King of Prussia as your affiliate.

We draft teams internal for this event - We will have 4 teams this year!

The workouts will be programmed in all classes on Friday with a special event each Friday night for 3 weeks.

March 12th

March 19th

March 26th

We will create a list of all those registered for the draft. You must be officially registered through the games site to be qualified for the KOP Open. Do this by Monday, 2/15 and then the coaches will conduct a draft. Each member signed up will be picked for a team.

We have four: Red, Black, Green, and Blue. After the draft, we will post the teams and who is on them so you will know. That is your color and the color shirt we will be making to show your team spirit. The teams will compete against each other as well as individuals.

MAKE SURE YOU SUBMIT YOUR OFFICIAL SCORE ON THE CF GAMES WEBSITE each week.

1.23.2021

W.O.D. 1.24.21

AT HOME WOD:

Task Tabata

300 Reps for time, following the pattern:

20 Seconds of pull-ups

10 seconds of rest

20 Seconds of push-ups

10 seconds of rest

20 Seconds of sit-ups

10 seconds of rest

20 Seconds of squats

10 seconds of rest

Quote:
“Don’t be pushed by your problems. Be led by your dreams.”
– Ralph Waldo Emerson

1.22.2021

W.O.D. 1.23.21

For time:

9 Bar Muscle Ups

21 Clean and Jerks (75/115#)

7 Bar Muscle Ups

15 Clean and Jerks (75/115#)

5 Bar Muscle Ups

9 Clean and Jerks (75/115#)

Rest 5:00

Take 15 Minutes to build to a HEAVY Clean and Jerk

Quote:
"Obstacles are those things you see when you take your eyes off the goal."
– Henry Ford

1.21.2021

W.O.D. 1.22.21

Join us on ZOOM...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

"Fight Gone Worse"

Three, 1:00 rounds (for total reps) of:

Wallballs (14/20 to 9/10ft)

Dumbbell Push Press (25/35#)

Box Jumps (20/24")

Power Snatch (55/75#)

Assault Bike Calories

Rest 1:00

The format is similar to Fight gone bad! In this workout you move from each of five stations after a minute for three rounds. This is a five-minute round from which a one-minute break is allowed before repeating, your score is the total reps completed for all three rounds.

Community Note:

There will be NO Yoga Class tonight.
We will be back next Friday night!

Quote:
“Failure is a prerequisite for great success. If you want to succeed faster, double your rate of failure.”
– Brian Tracy

1.20.2021

Upcoming Courses at CrossFit King of Prussia

Join us for one of the up coming courses at CrossFit King of Prussia:

March 6th and 7th - Level 1 CrossFit Certificate Course

CLICK HERE to register

April 3rd and 4th - Level 2 CrossFit Certificate Course

CLICK HERE to register.

April 17th and 18th - The Gymnastics Course (a CrossFit Preferred Course)

CLICK HERE to register

W.O.D. 1.21.21

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

3 Rounds for time of:

Row 500 Meters

20 Deficit Handstand Push-ups (3"/4.5")

20 Dumbbell Front Squats (35/50#)

Quote:
“There is only one thing that makes a dream impossible to achieve: the fear of failure.”
– Paulo Coelho

1.19.2021

W.O.D. 1.20.21

Join us on Zoom...

6 AM

https://us02web.zoom.us/j/808492185

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

AMRAP in 20 Minutes:

5 Deadlifts (225/315#)

15 Pull-ups

10 Burpees

Skill Cash out:

Handstand Walk (practice) or time to complete 100 feet.

Quote:
“Be willing to go all out, in pursuit of your dream. Ultimately it will pay off. You are more powerful than you think you are.”
– Les Brown

1.18.2021

W.O.D. 1.19.21

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

12pm

https://us02web.zoom.us/j/88548453602

zoom password 321go

AMRAP in 10 minutes:

45 Thrusters

45 Toes to Bar

45 Power Cleans

45 Chest to Bar Pull-ups

(Women 65# Men 95#)

then...

TEST DAY - RECORD RESULTS

Flight Simulator:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

(cap 20:00)

CLICK HERE to compare to 7.30.20

Coaches Notes:
The Flight Simulator is a workout that challenges you in many ways. To complete this workout as prescribed, each set of double unders must be strung. This means you must complete that many in a row without stopping. After each set, you MUST break. For example, you cannot do 30 straight and then perform 20 as your next set. You must do 5, stop, 10 stop, etc...however, you control how long you stop. If you fail any set, you must start that set over. For example, if you trip on 49 of 50, you must redo the set of 50.

Quote:
“There are no secrets to success. It is the result of preparation, hard work and learning from failure.”
– Colin Powell