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

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

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."

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

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

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

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

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

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

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

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

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

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

Upcoming Coming CrossFit Courses at CrossFit KoP

 

December 11th and 12th 

November 27th and 28th 

W.O.D. 9.18.21

Partner WOD: "you go, I go"

For time: 

10 Rounds total (between partners)

5 Deadlifts (185/275#)

10 Chest to Bar Pull-ups

15 Box Jumps (20/24")

Cash out:

Max distance Handstand walk

Quote: 

“Confidence is contagious. So is lack of confidence.” 

– Vince Lombardi

W.O.D. 9.17.21

Good Luck Mike!!!

5 Rounds for time of:

50 Double Unders

50 ft SA OH Walking Lunge (35/50# Dumbbell)

15 Ring Dips

Quote: 

“There’s nothing more important than attitude, and it’s YOUR choice.” 

– Mike Krzyzewski

W.O.D. 9.16.21

TEST DAY - RECORD RESULTS

Clean + Front Squat + Jerk

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

CLICK HERE to compare to 3.22.21

CLICK HERE to compare to 6.28.21

Cash out:

AMRAP in 10 Minutes:

5 Power Cleans (@ 80% of 1RM from above)

10 Toes to Bar

Quote: 

“Your attitude is critical to success. If you expect things to be difficult, it will always be easier to solve problems, overcome adversity, and have an enthusiastic energy about how you go about and enjoy your work.” – Nick Saban

W.O.D. 9.15.21

For time:

21 Body Weight Back Squats

7 Rope Climbs (15ft)

15 Body Weight Back Squats

5 Rope Climbs (15ft)

9 Body Weight Back Squats

3 Rope Climbs (15ft)

Quote: 

“Life’s battles don’t always go to the stronger or faster man. But sooner or later, the man who wins is the man who thinks he can.” 

– Vince Lombardi

W.O.D. 9.14.21

AMRAP in 20 minutes:

10/15 Calorie Row

10 Hang Power Snatch (65/95#)

10/15 Calories Air Bike

10 Deficit Handstand Push-ups (2/45# Plates - 4/45# Plates)

Quote: 

“Things have a way of working themselves out if we just remain positive.” 

– Lou Holtz

W.O.D. 9.13.21

TEST DAY - RECORD RESULTS 

"LYNNE"

As Many repetitions as possible in 5 rounds of: 

Max Bench Press (body weight)

Max Pull-ups 

Perform as many reps as possible (AMRAP) unbroken of Bench Press and Pull-ups. 

Continue in this manner for 5 rounds, do not rest between bench press and Pull-ups. 

You may rest as needed between rounds. 

CLICK HERE to compare to 3.1.21

CLICK HERE to compare to 6.25.21 

 Quote: 

Change can be scary, but you know what’s scarier? Allowing fear to stop you from growing, evolving, and progressing. 

- Mandy Hale

W.O.D. 9.12.21

CARDIO SUNDAY - AT THE LYONS DEN- 9:00 AM

4 rounds for time:

800 Meter Run

Dumbbell Farmers Carry (AHAP) (around the Lyons Den)

Rest 2:00 between rounds

Community Notes:

Classes today will be held at the Lyons Den, 555 W. Beidler Rd. King of Prussia PA.

Quote: 

And suddenly you just know it’s time to start something new and trust the magic of beginnings. 

- Meister Eckhart

W.O.D. 9.11.21

AMRAP in 15 Minutes:

7 Box Jumps (20/24")

14 Dumbbell Front Squats

21 Double Unders

Cash out:

Accumulate 200 Sit-ups with a partner for time. 

Coaches Notes:

Choose a Dumbbell weight for the Front Squats that you only have to break once during each set of 14!

Community Notes:

ALL Classes today are at the Lyons Den, 555 W. Beidler Rd. King of Prussia PA!

Quote: 

It always seems impossible until it’s done. 

- Nelson Mandela

W.O.D. 9.10.21

TEST DAY - RECORD RESULTS

1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

CLICK HERE to compare to 6.16.21 

 Cash out:

4 Rounds for time of:

10 OHS (use 60% of your 1 RM Snatch + OHS)

10 Bar facing Burpees over the Bar

Quote: 

Be willing to be a beginner every single morning. 

- Meister Eckhart

W.O.D. 9.9.21

AMRAP in 10 Minutes:

50 Air Squats

10 Hang Power Cleans (95/135#)

5 Ring Muscle Ups

Rest 5:00 

AMRAP in 10 Minutes:

50 Forward Lunges in Place

10 Dumbbell Hang Power Cleans (35/50#)

10 Handstand Push-ups

Quote: 

The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each new day to have a new and different sun…. Don’t settle down and sit in one place. Move around, be nomadic, make each day a new horizon. 

- Jon Krakauer

W.O.D. 9.8.21

Build to a heavy 2 RM Deadlift

Cash out:

AMRAP in 7 Minutes:

12/15 Calories Air Bike

12 Deadlifts (@60% of your 2 RM)

Quote: 

Take the first step in faith. You don’t have to see the whole staircase, just take the first step. 

- Martin Luther King, Jr.

W.O.D. 9.7.21

Today we will  be honoring these 13 service members killed in Thursday's attack at the airport in Kabul. The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.'s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban. 

Thirteen Rounds for time of:

26 Calorie Row

8 Strict Pull-ups

21 Shoulder to Overhead (65/95#)

Coaches Notes:

An intermediary scale for this would be 6 rounds for time.

An introductory scale for this would be 3 rounds for time. 

Quote:

The visionary starts with a clean sheet of paper, and re-imagines the world. 

- Malcolm Gladwell

W.O.D. 9.6.21--UPDATE at the LYONS DEN!!

AT THE LYONS DEN 555 W. Beidler Road, King of Prussia 

Join us TODAY at 10 AM for this FREE FRIENDS AND FAMILY WORKOUT at the LYONS DEN!

For time in Teams of 4 Complete: 

 500 Meter Run 

then... 

 400 Double Unders 

200 Thrusters (Dumbbell or Barbell)

200 Burpees

20 Tire Flips 

then... 

500 Meter Run 

 The runs are done together as a team. 

 All members must be back from the run before the middle portion can begin. The middle work will be done as a chipper. Two team members can work at the same time to complete the reps. 

During the Double Unders - the non working partners will hang from the pull-up bar

During the Dumbbell Thrusters - the non working partners will hold the dumbbells or barbell in a static front rack hold

During the Burpees - the non working partners will hold a high plank.

 Community Notes: 

 Join us TODAY for our Free Family and Friends WOD at 10am AT THE LYONS DEN!

555 W. Beidler Rd, King of Prussia

Quote:

It is not the mountain we conquer but ourselves. 

- Edmund Hillary

W.O.D. 9.5.21

Join us at 9 AM for CARDIO Sunday!!!

For Time: 

Row 250/200m 

Row 500/400m 

Row 750/650m 

Row 1,000/800m 

Row 750/650m 

Row 500/400m 

Row 250/200m 

Rest 1:00 between efforts 

Quote:

"Keep away from people who belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." 

— Mark Twain

W.O.D. 9.4.21

As a two person team complete the following for time:

150 Pull-ups

150 Push-ups

150 Front Squats (55/75#)

150 Hang Power Cleans  (55/75#)

150 Push Press  (55/75#)

150 AB-Mat Sit-ups

150 Double Unders

Community Notes:

THE GYM is now WITHOUT POWER... be prepared to adapt and overcome, have some fun and workout!

Sunday 9/5 at 9 AM join us for some Cardio FUN!

Monday 9/6  at 10 AM we are hosting a FREE friends and family workout--> no previous experience is necessary. Hope to see you there!

Quote:

"Rule your mind or it will rule you." 

— Horace

Help us REBUILD CrossFit King of Prussia

 

CLICK HERE to donate

W.O.D. 9.3.21

 5 Rounds for time of:

500 Meter Row

1 - 15 ft. legless rope climb

3 - 15 ft. rope climbs

Community Notes:

Saturday 9/4 you have two options now 7 AM (a surprise workout...kicked up a notch) or 9 AM daily WOD!

Sunday 9/5 at 9 AM join us for some Cardio FUN!

Monday 9/6  at 10 AM we are hosting a FREE friends and family workout--> no previous experience is necessary. Hope to see you there!

Quote:

"Success is actually a short race—a sprint fueled by discipline just long enough for habit to kick in and take over." — Gary Keller