W.O.D. 12.1.21

AMRAP in 7 Minutes:

15 Kettlebell Swings (35/53#)

12 Thrusters (65/95#)

Rest 3:00

AMRAP in 7 Minutes:

12 Burpees

3 Ring Muscle Ups

Advent Day 1:

Max Burpees in 3 Minutes

Quote:

“In the end we retain from our studies only that which we practically apply.” 

– Johann Wolfgang Von Goethe

W.O.D. 11.30.21

4 Rounds for time of:

15/10 Calories Assault Bike

12 Chest to Bar Pull-ups

9 Push Jerks (95/135#)

Community Notes:

We will begin our Advent Challenges tomorrow; daily (until 12/24) we will post a new challenge, complete it and potentially win an advent ticket to win some amazing prizes! 

Drawings for winners will be done on 12/24.

Don't forget to mark your calendars for our holiday party on Friday, 12/17 at 5 PM!

Quote:

 “Wisdom is not a product of schooling but of the lifelong attempt to acquire it.”

 – Albert Einstein

W.O.D. 11.29.21

On a 15 Minute Clock:

EMOM complete 10 Wallballs 14/20# to 9/10 ft

...in the remainder of the minute row for Max Calories

Rest 5 minutes, then...

Build to a HEAVY Squat Clean

Quote: 

"Appreciation can change a day, even change a life. Your willingness to put it into words is all that is necessary." -Margaret Cousins

W.O.D. 11.28.21

CARDIO SUNDAY!

"Jenkins"

AMRAP (with a Partner) in 40 Minutes:

50 Burpees

400 M Run

50 Kettlebell Swings (35/55#)

400 Meter Run

50 Pull-ups

400 Meter Run

50 Push-ups

400 Meter Run

Community Notes:

Today's 9AM Cardio Class will be held at the Lyons Den.

555 W. Beidler Rd. King of Prussia PA. 

Quote: 

"If you want to turn your life around, try thankfulness. It will change your life mightily." 

-Gerald Good

W.O.D. 11.27.21

All for time:

27-21-15:

Alternating Dumbbell Power Snatch

Box Jumps

Dumbbell Farmers Carry (around the Lyons Den)

21-15-9:

Dumbbell Hang Power Clean and Jerk

Burpee Box Jump Over

Dumbbell Farmers Carry (around the Lyons Den)

15-12-9:

Dumbbell Thruster

Burpee

Dumbbell Farmers Carry (around the Lyons Den)

Community Notes:

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Give thanks for a little, and you will find a lot." 

-Hausa Proverb

W.O.D. 11.26.21

"Burn the Bird" 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

“If there’s one thing I’ve learned over the eons, it’s that you can’t give up on your family, no matter how tempting they make it.” - Rick Riordan

W.O.D. 11.25.21

HAPPY THANKSGIVING from CROSSFIT KING OF PRUSSIA

We will be CLOSED today in observance of the Thanksgiving Holiday. 

Tomorrow we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all!

Community Notes:

Weekend classes, Saturday (7am/9am) will be held at the Lyons Den  (555 W. Beidler Rd, KoP) and Sunday (9am cardio).

Quote: 

"Gratitude is when memory is stored in the heart and not in the mind." 

-Lionel Hampton

W.O.D. 11.24.21

3 Rounds for time of:

500 Meter Row

21 Toes to Bar

15 Deadlifts (185/275#)

9 Parallette Handstand Push-ups (4"/7")

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den 555 w. Beidler Rd.  (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Be thankful for everything that happens in your life; it’s all an experience." 

- Roy T. Bennett

W.O.D. 11.23.21

For time:

1 Round of "Macho Man"

50 Double Unders

2 Rounds of "Macho Man"

50 Double Unders

3 Rounds of "Macho Man"

50 Double Unders

4 Rounds of "Macho Man"

50 Double Unders

5 Rounds of "Macho Man"

50 Double Unders

1 Round of "Macho Man":

3 Power Cleans (95/135#)

3 Front Squat (95/135#)

3 Push Jerks (95/135#)

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den 555 w. Beidler Rd. (we are hosting a Level 1 Seminar at the gym)

Quote: 

"Wear gratitude like a cloak, and it will feed every corner of your life." 

-Rumi

W.O.D. 11.22.21

 TEST DAY - RECORD RESULTS

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round. 

Record total time for all rounds including rest.

CLICK HERE to compare to (2.12.21)

CLICK HERE to compare to (5.19.21)

CLICK HERE to compare to (8.26.21)

Community Notes:

We will be CLOSED on Thursday 11/25 in observance of the Thanksgiving Holiday. 

Friday 11/26 we will run our regular schedule, join us to "Burn the Bird" in any of our regular classes. 

Complete a 10 K of your choice, row, bike, ski, run or a combo of all to total 10K!

All weekend classes, Saturday 11/27 (7am/9am) and Sunday 11/28 (9am cardio) will be held at the Lyons Den (we are hosting a Level 1 Seminar at the gym)

Quote: 

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.”— Lao-Tze

W.O.D. 11.21.21

For time...In teams of 2:

"you go, I go" 

500 Burpee Box Jump Overs (20/24")

Quote: 

“Life is a succession of lessons which must be lived to be understood.” 

— Helen Keller

W.O.D. 11.20.21

3 Rounds for total Reps:

1 Minute --> GHD Sit-ups

1 Minute -->  Ski Erg (calories)

1 Minute -->  Bar Muscle Up

1 Minute  --> Box Jumps (20/24")

1 Minute --> Dumbbell Push Press (25/35#)

2 minutes rest between rounds

Quote: 

“Live for each second without hesitation.” 

— Elton John

W.O.D. 11.19.21

AMRAP in 18 Minutes:

10 Burpees

20 Medball Cleans (20/30#)

40 Double Unders

Quote: 

“Not how long, but how well you have lived is the main thing.” 

— Seneca

CrossFit Level 1

 

We are hosting a CrossFit Level 1 on February 12/13th check out crossfit.com to sign up today!

W.O.D. 11.18.21

TEST DAY - RECORD RESULTS

Isa- Grace

30 Power Snatch (95/135#)

30 Clean and Jerks (95/135#)

CLICK HERE to compare to  (2.26.21) 

CLICK HERE to compare to (5.13.21)

 CLICK HERE to compare to (8.10.21)

Rest 5:00 

take 15 Minutes to....

Build to a HEAVY Power Snatch OR Clean and Jerk (athletes choice) 

Quote: 

“Money and success don’t change people; they merely amplify what is already there.” 

— Will Smith

W.O.D. 11.17.21

Strict Press

10 HEAVY singles

then....

"Jackie"

1000 Meter Row

50 Thrusters (45#)

30 Pull-ups

Quote: 

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

– Thomas A. Edison

Congrats Coach Colette

 

Congratulations to Coach Colette 

Welcome baby Ellie Maeve Zdon...she joined us at 3:49 AM this morning weighing in at 8lbs 6oz!

W.O.D. 11.16.21

AMRAP in 20 Minutes:

30/40 Calories Air Bike

30 Deadlifts (155/225#)

30/40 Calories Row

30 Handstand Push-ups

Quote: 

“Life is what happens when you’re busy making other plans.” 

— John Lennon

W.O.D. 11.15.21

 TEST DAY RECORD RESULTS

3 RM Front Squat

Cash out:

AMRAP in 7 Minutes:

10 Front Squats 

10 Reps (gymnastics of your choice)

(BMU, Toes to Bar, Pull-ups or Chest to Bar)

(use 50% of your 3 RM Front Squat for the cash out from the floor)

CLICK HERE to compare to 2.5.21

 CLICK HERE to compare to 5.6.21

CLICK HERE to compare to 8.11.21

Quote:

"What a surprise to find you could shift the contents of your head like rearranging the furniture in a room."

-Lisa Alther

W.O.D. 11.14.21

 Cardio-Sunday - 9 AM with Coach Danielle!

For time:

3000 M Row

100 Double Unders

1.5 Mile Run

100 Double Unders

100 Calories (machine of choice)

100 Double Unders

Quote:

"The really happy person is the one who can enjoy the scenery on a detour."

-Anon.

W.O.D. 11.13.21

For time:

21 Squat Snatch (75/115#) 

21 Ring Dips 

400 Meter Run 

15 Squat Snatch (75/115#) 

15 Ring Dips 

400 Meter Run 

9 Squat Snatch (75/115#) 

9 Ring Dips 

400 Meter Run

Quote:

"There is always room at the top"

-Daniel Webster

W.O.D. 11.12.21

AMRAP in 7 Minutes:

7/10 Calorie Ski 

1 Rope Climb (20ft)

*rest 3 minutes*

AMRAP in 7 Minutes:

7/10 Calorie Row 

10 Slamballs (20/30#)

*rest 3 minutes*

AMRAP in 7 Minutes:

7/10 Calorie Air Bike 

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

Quote:

"Growth is the only evidence of life."

- John Henry Newman

W.O.D. 11.11.21

Today we honor all Veterans who have served the country in war or in peace.  Thank you to ALL Veterans for their sacrifice.

 

Around 2008, Dave Castro was a SEAL Qualification Training instructor down in Coronado when he met Wilkinson, who was already a SEAL and going through the course again after re-enlisting. “We kinda treated him differently because he was already one of us,” Castro said. The two developed a rapport and stayed in touch over the years especially as Wilkinson’s wife Sara became a L4 coach and flowmaster, who owned CrossFit Odyssey in Virginia Beach, where Chad was stationed. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time. “You need to make that a Hero workout,” one of the CrossFit L1 seminar staff attendees whispered to Dave. 

Together with Sara Wilkinson, we bring you the hero workout "Chad", in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad's life and legacy and by raising awareness for suicide prevention. 

Make sure to CLICK HERE and check out the Go RUCK site @goruck so you can purchase a T-shirt or patch. 

You can also CLICK HERE to go to the Navy Seal Foundation Website and donate directly @navysealfoundation.org

"CHAD"

for time:

1000 step ups (35/45# to a 20/24" box)

Coaches Notes:

Bring a backpack to use for this workout and we can fill it with the appropriate weight for you. Other scaling can come in terms of a reduction of height on the box and or volume of step ups. 

Quote: 

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." 

- Buddha

W.O.D. 11.10.21

 

6 Heavy sets of the complex: 

2 Push Jerks + 1 Split Jerk

Cash out:

AMRAP in 7 Minutes:

7 Pull-ups

7 Push-ups

7 Push Jerks @ 60% of the complex (from the floor)

Quote:

"Human kindness has never weakened the stamina or softened he fiber of a free people. A nation does not have to be cruel to be tough."

-Franklin D. Roosevelt

W.O.D. 11.9.21

 For time:

15-12-9-6-3 reps of:

Power Clean (95/135#)

Air Bike Calories

Rest 5:00

...then take 15 minutes to build to a heavy 1 RM Power Clean

Quote:

"Well done is better than well said."

-Benjamin Franklin

W.O.D. 11.8.21

 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

CLICK HERE to compare to 5.5.21

CLICK HERE to compare to 8.7.21

Quote:

"Have confidence that if you have done a little thing well, you can do a bigger thing well too."

- David Storey

Fall and Holiday Schedule at CrossFit KoP

UPCOMING Fall and Holiday EVENTS and schedule at CrossFit KoP!!!!!! 

NOVEMBER 

Thursday, November 11th Veterans day- Honoring CHAD with 1000 step-ups! 

Saturday, November 13th/20th last two CrossFit Kids classes of the year at 10 AM 

Friday November 19th, outing for coach Tayor's Bday at the GAP in Conshy. 

Thursday, November 25th Thanksgviving, no classes. 

Friday, November 26th 10 K Challenge, 'burn the bird' with 10K row, bike, ski or run in all classes! November 27/28th Level 1 at the box, classes at the Lyons Den Sat/Sun. (555 W. Beidler Rd, KoP) 

DECEMBER 

December 11/12th Level 2 at the box, classes at the Lyons Den Sat/Sun. (555 W. Beidler Rd, KoP) 

FESTIVUS- the annual Holiday party December 17th, begins at 5PM at the box! 

We will be CLOSED December 25/26th and Jan 1/2nd for observance of Christmas and New Years! 

Evening classes (4:30/5:30) on Friday 12/24 and 12/31 will be cancelled.

Bring a Friend for FREE Week!

 

This week, 11/8-11/13 (M-F) we will be offering a free week to friends new and old! This is the perfect time for anyone that has been interested in trying out CrossFit or a new gym to take advantage of that little extra motivation. Or for any old friends that haven’t been to the gym in awhile we’d love to see you again!  

Starting Monday 11/8 drop into any of our group classes throughout the day for free for the whole week. Daily we offer 6 AM, 9:30AM Noon, 4:30, 5:30, 6:30 PM!

We ask that anyone new to the gym show up 10 minutes before class starts to sign waivers and get checked in.

Dudes and Dames Competition 2021

Congratulations to all the Dudes and Dames Competitors from CrossFit KoP!

It was a great event that couldn't be possible without our members, volunteers, spectators and dedicated athletes! Thank you all!

Isiah Alicea

Denise Costanzo

Emma Elliot

Jamie Spak

Mark Spak

Julia Cook 

Kate Chialastri 

Keith Bombar 

Danielle Gambone

Kristen Neumann 

Alex Turner

Aimee Lyons 

Carl Beigler

W.O.D. 11.7.21

Cardio Sunday - 9 AM!

4 Rounds for time of:

21 Calories Ski

21 Air Bike

15 Calories Ski

15 Air Bike

9 Calories Ski

9 Air Bike

Rest 2:00

Community Notes: 

Classes in the Main Gym today - 200 DeKalb St.

Quote: 

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

 - Jim Rohn

W.O.D. 11.6.21

 9 AM CLASS AT THE LYONS DEN 555 W. BEIDLER RD TODAY!

We are hosting the 'Dudes and Dames Competition' at the box all day, come out support your fellow CFKoPers and spectate!

5 Rounds for time of:

40 Double Unders

DB Farmers Carry (around the Den) (35/50#)

20 Sit-ups

10 V-ups

20 Dumbbell Front Rack Lunge (35/50#)

Quote:

“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.” —Les Brown

W.O.D. 11.5.21

 6 Sets of the Complex for Max Load

2 Pause Front Squat + 1 Front Squat

Cash out:

Max Cals on the Air Bike in 1 Minute

Community Notes:

We are excited; tomorrow Saturday 11/6 we are hosting our first competition back since Feb 2020! 

The Dudes and Dames Competition. 

Come out to cheer on your fellow CrossFit KOPers and spectate. 

Heats begin at 8:30 AM.

All Classes tomorrow (9 AM) will be held at the Lyons Den, 555 w. Beidler Rd, KoP.

Tonight at 7:00PM All members are welcome for a BON FIRE at the Lyons Den.

Bring something to burn, and share some food and drinks!

Quote:

“A strong woman stands up for herself. A stronger woman stands up for everybody else.”

-Unknown

W.O.D. 11.4.21

 AMRAP in 5 Minutes:

5 Power Snatch (65/95#)

5/7 Calories Ski

rest 3:00 minutes

AMRAP in 5 Minutes:

7 Ring Dips

7 Squat Cleans (65/95#)

rest 3:00 minutes

AMRAP in 5 Minutes:

9 Toes to Bar

9 Push Jerks (65/95#)

Community Notes:

Saturday 11/6 we are hosting our first competition back since Feb 2020! 

The Dudes and Dames Competition. 

Come out to cheer on your fellow CrossFit KOPers and spectate. 

Heats begin at 8:30 AM.

Class Saturday 11/6 (9 AM) will be held at the Lyons Den, 555 w. Beidler Rd, KoP.

There is NO 7 AM Comp Class.

Saturday at 7:00PM all members are welcome for a BON FIRE at the Lyons Den.

Bring something to burn, and share some food and drinks!

Quote: 

"The difference between the impossible and the possible lies in a man's determination." 

 - Tommy Lasorda

W.O.D. 11.3.21

Filthy Fifty 

 50 Box jump, 24/20 inch box 

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#) 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14 pound ball 

50 Burpees

50 Double Unders

Quote: 

“There comes a certain point in life when you have to stop blaming other people for how you feel or the misfortunes in your life. You can’t go through life obsessing about what might have been.” 

 - Hugh Jackman

W.O.D. 11.2.21

 TEST DAY - RECORD RESULTS

3 RM Deadlift

CLICK HERE to compare to (2.11.21)

CLICK HEREto compare to (5.21.21) 

CLICK HERE to compare to (8.16.21)

Cash out:

AMRAP in 10 Minutes:

Row 250 Meters

10 Box Jumps (20/24")

10 Deadlifts (@60% of 3 RM)

Quote: 

I'm a great believer in luck and I find the harder I work, the more I have of it. 

-Thomas Jefferson

Upcoming Courses

 We are hosting the following courses, sign up on crossfit.com to secure your spots today!

Level 2 December 11-12

Level 1 November 27-28