5.09.2021

W.O.D. 5.10.21


    
                                       

  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 28 Minutes:
50 Double Unders
500 Meter Row
5 Rounds of "The Chief"

"The Chief" = 3 Power Cleans (95/135#)/ 6 Push-ups/ 9 Air Squats)

Quote:
“If you work hard enough and assert yourself, and use your mind and imagination, you can shape the world to your desires.”
 ― Malcolm Gladwell

5.08.2021

W.O.D. 5.9.21


Happy Mothers Day to all the STRONG CrossFit KoP Mom's out there!

  

Moms--grab your family or kiddos and hit this workout for a great start to your day!

Mother's Day AT HOME Partner WOD:
5 Rounds:
1:00 at each Station
Synchronized Sit-ups
Synchronized Burpees
Synchronized Step-ups
Synchronized Air Squats
400 Meter jog (together)

Rest 1:00 between rounds

(record total reps and time for each round)

Community Notes:
Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Sunday 5/9 8:00 AM - 11:00 AM

Quote:
“Real integrity is doing the right thing, knowing that nobody’s going to know whether you did it or not.” ― Oprah Winfrey

5.07.2021

W.O.D. 5.8.21

  

4 Rounds for time of:
500 Meter Row
200 ft Farmers Carry (53/70# KB)
20 Burpees
10 Step-ups (20/24") (35/50#DB)

Community Notes:
Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Saturday 5/8 7:00 AM - 9:00AM
Saturday 5/8 12:00 PM - 3:00 PM
Sunday 5/9 8:00 AM - 11:00 AM

Quote:
“To be persuasive we must be believable; to be believable we must be credible; to be credible we must be truthful.”
― Edward R. Murrow


5.06.2021

W.O.D. 5.7.21



 


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

For time:
9 Bar Muscle Ups
21 Push Jerks (75/115#)
21 GHD Sit-ups
7 Bar Muscle Ups
15 Push Jerks  (75/115#)
15 GHD Sit-ups
5 Bar Muscle Ups
9 Push Jerks  (75/115#)
9 GHD-situps

Rest 5:00

Take 12 Minutes to build to a Heavy Push Jerk

Community Notes:
Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM
Friday 5/7 - 1:00 PM - 3:00 PM
Saturday 5/8 7:00 AM - 9:00AM
Saturday 5/8 12:00 PM - 3:00 PM
Sunday 5/9 8:00 AM - 11:00 AM

Quote:
“Three rules of work: 1. Out of clutter, find simplicity. 2. From discord, find harmony. 3. In the middle of difficulty lies opportunity.”
 ― Albert Einstein

5.05.2021

W.O.D. 5.6.21






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

TEST DAY RECORD RESULTS
3 RM Front Squat

Cash out:
For time:
10 Front Squats
2 Rope Climbs (15ft)
8 Front Squats
2 Rope Climbs (15ft)
6 Front Squats
2 Rope Climbs (15ft)
4 Front Squats
2 Rope Climbs (15ft)
2 Front Squats
2 Rope Climbs (15ft)

(use 70% of your 3 RM Front Squat for the cash out)

CLICK HERE to compare to 2.5.21

Community Notes:
Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM
Friday 5/7 - 1:00 PM - 3:00 PM
Saturday 5/8 7:00 AM - 9:00AM
Saturday 5/8 12:00 PM - 3:00 PM
Sunday 5/9 8:00 AM - 11:00 AM

Quote:
“Patience, persistence, and perspiration make an unbeatable combination for success.”
 ― Napoleon Hill

5.04.2021

W.O.D. 5.5.21




 

 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
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. 

 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
3. Box Jump: 20" (Reps) 
4. Push-press: 75/55 pounds (Reps) 
5. Row: calories (Calories) 
Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

CLICK HERE to compare to 2.22.21

Community Notes:
Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM
Friday 5/7 - 1:00 PM - 3:00 PM
Saturday 5/8 7:00 AM - 9:00AM
Saturday 5/8 12:00 PM - 3:00 PM
Sunday 5/9 8:00 AM - 11:00 AM


Quote:
“If you work hard enough and assert yourself, and use your mind and imagination, you can shape the world to your desires.” 
― Malcolm Gladwell, Outliers

Ring Muscle Up Clinic



Join Aimee on Saturday 5/8 at 10:00 AM for a Ring Muscle Up Skill Clinic
 Cost $20- all are welcome
 If you are working towards a Ring Muscle Up or refining your technique, 
this hour long skill session is for you!

CLICK HERE to sign up today!

BOOTCAMP



Join us on SUNDAY for 6 weeks for our NEW OUTDOOR BOOT CAMP CLASS with  Coach Danielle!

This class begins Sunday May 16th at 8:00 AM and runs for 6 weeks!
Class meets at CrossFit King of Prussia 200 DeKalb St. Bridgeport PA.

Members and Non- Members are welcome; this counts as a class with a CrossFit KoP Membership.
 or $25 drop in rate or $100 for 6 weeks for non-members. 

CLICK HERE to sign up today!

5.03.2021

W.O.D. 5.4.21



  

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 20 Minutes:
15 Slamballs (20/30#)
15 Power Cleans (75/115#)
200 Meter Run
15 Thrusters (75/115#)
200 Meter Run

Quote:
“Satisfaction lies in the effort, not in the attainment. Full effort is full victory.”
 ― Mohandas Gandhi

5.02.2021

W.O.D. 5.3.21







 

  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

All for time:
3 Rounds of:
10 Devil's Press (35/50#)
10 Chest to Bar Pull-ups

Rest 3:00

3 Rounds of:
10 Devil's Press (35/50#)
10/7 Calories Air Bike

Cash out TEST:
Max Air Bike Calories in 1 Minute

Quote:
“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.” 
― Mary Lou Retton

News and Updates

We are offering a NEW Masters class to the schedule in addition to our Tues/Thurs 1PM class.

Every MONDAY at 1:00 PM with Coach Gordy!

----------------------------------------------------

Join us to cheer on our "masters" athletes as they head into the NO BULL CrossFit Games Online Qualifier this weekend.  Rich, Pam, Dana H, Dana D, Cate, Aimee and Jamie.

Friday 5/7 - 10:30 AM - 12:00 PM
Friday 5/7 - 1:00 PM - 3:00 PM
Saturday 5/8 7:00 AM - 9:00AM
Saturday 5/8 12:00 PM - 3:00 PM
Sunday 5/9 8:00 AM - 11:00 AM

------------------------------------------------------

Join Aimee on Saturday 5/8 at 10:00 AM for a Ring Muscle Up Skill Clinic - Cost - $20 
If you are working towards a Ring Muscle Up or refining your technique, this hour long skill session is for you!

---------------------------------------------------------

Stay tuned for details, there will be a new SUNDAY bootcamp starting soon with Coach Danielle
Starting Sunday May 16th at 8:00 AM for 6 weeks!
Counts as a normal class with a CrossFit KoP Membership.
$25 drop in or $100 for 6 weeks!

-----------------------------------------------------------

We will be running MURPH on Monday May 31st at the Lyons Den with a Picnic after - friends and family are welcome!

5.01.2021

W.O.D. 5.2.21

 

AT HOME WOD:

All for time:
1000 Meter Run

then...

5 Rounds of: 
9 Burpees
15 Medball Cleans
21 Weighted Step-ups

then...

1000 Meter Run 

Quote:
“All roads that lead to success have to pass through hard work boulevard at some point.”
― Eric Thomas

May Athlete of the Month: Meredith Hamilton






Hometown: Hatboro, PA

Current Location: Pottstown, PA

Age: 44

Occupation: Project Management Consultant

College: King’s College

How long have you been a CrossFitter? 5 years

Did you ever play sports? I swam competitively growing up.

Got some cool (or uncool) hobbies you'd like to share? Outside of CrossFit, work and driving my daughter around to activities, I love to travel and read fiction. I am a big animal lover and our menagerie includes a parrot, a dog, 7 zebra finches, two turtles and a hermit crab.

What has been your biggest achievement at CrossFit in general? One of the things I love most about CrossFit is the feeling when your body does something you never thought you’d do. I never considered myself athletic or particularly coordinated. So every skill I gain at CrossFit has been amazing to me. I remember clearly the first handstand push-up, the first rope climb to the tape, the first toes-to-bar, first dub, the big lift PRs and the first pull-up.

What skill have you been working on during 2021? Everything – I am always a work in progress. Dubs and toes-to-bar so far this year.

Goals for the rest of this year? String toes-to-bar, reduce ab mats on HSPUs, string dubs and string more pull-ups.

What's your favorite WOD? The Seven – I love long WODs with low reps of multiple movements.

What’s your least favorite WOD? Anything involving running. And box jumps. Someday I’ll get past that one.

Favorite lift/movement? Back squats, deadlifts, GHDs & overhead squats. I also love kettlebells and slam balls.

What’s your least favorite lift/movement? The ones I currently struggle with – running, dubs, snatches. And box jumps.

What would you say is your biggest improvement since starting CF? When I first started, I would often fall over during overhead squats, even light ones (there’s a picture somewhere in the archives…). So it’s exciting to me now that my overhead squats are solid and I can put over 100 lbs up there without struggling.

Who is your favorite coach? Every coach at KoP is top notch – there’s a reason I drive to KoP from Pottstown every day…because it’s the best. 😊 Aimee’s programming is the best, she runs a tight ship and I appreciate all of it and everyone in this great community.