W.O.D. 1.1.22

HAPPY NEW YEAR!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED.

We will resume our normal schedule on Monday 1/3!

AT HOME WOD:

Complete 100 Burpees for time

Quote: 

“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” 

—Gail Sheehy

W.O.D. 12.31.21

"Linda" 

 10-9-8-7-6-5-4-3-2-1 reps of the triplet: 

 Deadlift: 1 1/2 body weight 

Bench press: body weight 

Clean: 3/4 body weight 

 Set up three bars and storm through for time.

Take some time after your workout to set goals for 2022.

Take a look at the leaderboard and try break some records too!

 

Community Notes:

TODAY, Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED.

We will resume our normal schedule on Monday 1/3!

Quote: 

“The great solution to all human problems is individual inner transformation.” 

—Vernon Howard

W.O.D. 12.30.21

4 Rounds for time of:

50 Air Squats

7 Bar Muscle Ups

10 Hang Power Cleans (105/155#)

Cash out:

Strict or Weighted Pull-up 

5-5-5-5-5

Quote: 

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” 

—Abraham Maslow

W.O.D. 12.29.21

AMRAP in 20 Minutes:

6 Deadlifts (205/305#)

12 Toes to Bar

24 Double Unders

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

Quote: 

“Every success story is a tale of constant adaption, revision and change.” 

—Richard Branson

W.O.D. 12.28.21

 TEST DAY - RECORD RESULTS

1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

  CLICK HERE to compare to 6.16.21 

CLICK HERE to compare to 9.10.21

 Cash out:

4 Rounds for time of:

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

10 Bar facing Burpees over the Bar

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

Quote:

"If a man has done his best, what else is there?

-General George S. Patton

The Ladies Lions Lifting Club

Introducing 'The Ladies Lions Lifting Club', a four week strength program for women ages 18 and up.

This program will provide the opportunity for female athletes to focus on improving movement patterns and building overall strength in the power lifts (back squat, push press and deadlift). 

All eight sessions will be led by coach Taylor Williams a USA weightlifting level 2, CrossFit level 2 and NASM certified trainer specializing in strength training. The program will run for four weeks meeting on Tuesday/Thursday, each session will be 90 minutes in length. Sessions will include a coach led group warmup/ mobility work, followed by the lift of the day and finishing with daily accessory workout to aid the three main lifts. The program will start Tuesday January18th at 6 pm! Athletes are highly encouraged to sign up for the entirety of the program there for maximizing the gains! Drop in are welcome. 

Classes begin 1/18, Tuesday/Thursday 6:00 PM, 4 weeks is $160 or $30 drop in. 

Spaces are limited to 12 athletes, sign up today! 

ALL levels and experience are welcome; beginner, intermediate and advanced will all reap the benefits of this program. 

CLICK HERE to sign up today!

W.O.D. 12.27.21

Partner WOD

"You go I go style...synchro is completed together"

For time:

100 Synchro Ab-Mat Sit-ups

60 Dumbbell Front Squats (35/50#)

10 Rope Climbs (15ft)

60 Dumbbell Hang Clean and Jerks (35/50#)

10 Rope Climbs (15ft)

60 Dumbbell Thrusters (35/50#)

100 Synchro Ab-Mat Sit-ups

Community Notes:

Friday 12/31 Rolling Heats 8-11 AM "LINDA" workout + goal setting + record breaking day!

Saturday 1/1 and Sunday 1/2 - CrossFit King of Prussia is CLOSED

We will resume our normal schedule on Monday 1/3!

 Quote:

Truth is like heat or light, it's vibrations are endless, and are endlessly felt.

-Margaret Deland

CrossFit Kids

 

W.O.D. 12.26.21

CrossFit King of Prussia is CLOSED today.

Give this at home workout a try...

AT HOME WOD:

2 Rounds for time of:

60 Air Squats

50 Lunges

40 Sit-ups

30 Push-ups

20 Burpees

10 V-ups

 Quote:

The best rule of friendship is to keep your hear a little softer than your head. 

-Annon.

W.O.D. 12.25.21

Merry Christmas from our Family to yours!

CrossFit King of Prussia will be CLOSED today 12/25 and tomorrow 12/26, we will resume our normal schedule on Monday 12/27.

AT HOME CHRISTMAS WOD:

5 Rounds for time of:

20 Burpees

25 Air Squats

Quote: 

"Santa Claus is anyone who loves another and seeks to make them happy; who gives himself by thought or word or deed in every gift that he bestows." 

-Edwin Osgood Grover

W.O.D. 12.24.21

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

OR

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability. 

You can work in teams of 2 if you want!

Advent Day 24:

Largest set of two-fer wallballs in one set 

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 8:00 AM and 11:00AM

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 

"Christmas is most truly Christmas when we celebrate it by giving the light of love to those who need it most."

-Ruth Carter Stapleton

W.O.D. 12.23.21

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 

CLICK HERE to compare to 9.13.21

Advent day 23:

200 Sit-ups with a partner (GHD or AB-Mat)

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 

"Nothing ever seems too bad, too hard, or too sad when you've got a Christmas tree in the living room."

-Nora Roberts

CrossFit Kids

 

CrossFit Kids, Ages 6-11 years begins on 1/8, 10:15 - 11:00 AM

$20 drop in or 8 Weeks $135

No experience necessary. 

W.O.D. 12.22.21

All for time:

10-9-8-7-6-5-4-3-2-1 reps of:

Strict Handstand Push-up

Air Bike Calories

Rest 3:00

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters (65/95#)

Ski Calories

Advent Day 22:

Max Pistols in 2 Minutes

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

 Quote:

Ambition is destruction, only competence matters. 

-Jill Robinson

W.O.D. 12.21.21

All for time:

3 Rounds of:

500 Meter Row

50 ft Handstand Walk

Rest 5:00

3 Rounds of:

20 GHD Sit-ups

10 Box Jumps (24/30")

5 Ring Muscle Ups

Advent day 21:

Max Ring or Bar Muscle Ups

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

 Quote:

There is always room at the top. 

-Daniel Webster

W.O.D. 12.20.21

Back Squat 

5-5-5-5-5

Cash out:

AMRAP in 7 Minutes:

30 Double Unders

10 Back Squats (@50% of 5 RM- from the floor)

Advent Day 20:

With a partner Max Sandbag Ground to over the shoulder in 5:00 Minutes.

(winner to each weight)

Holiday Schedule:

Friday 12/24 - 8-11 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Friday 1/31 - 8-11 AM (rolling heats) LINDA Workout, record breaking/goal setting.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote:

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

-Annon.

Up Coming Courses

 

We are hosting a CrossFit Level 1 Course on February 12/13th and a CrossFit Level 2 Course on March 19/20th check out crossfit.com to sign up today!

Festivus 2021

 

W.O.D. 12.19.21

For time:

27-21-18-15-9-6-3 reps of:

Calories Row

Burpee Over Rower

100 Meter Dumbbell Farmers Carry between rounds (AHAP)

ADVENT DAY 19:

Max Meters on the rower in 2:00 Minutes.

(M/F)

Quote: 

Age is no barrier. It’s a limitation you put on your mind. 

-Jackie Joyner-Kersee

W.O.D. 12.18.21

Take 15 Minutes to build to a heavy 3 RM Snatch (touch and go)

then...

3 Rounds for time of:

Row 500 Meters

12 Snatches (70% of 3 RM)

15 Box Jumps (24/30#)

ADVENT DAY 18:

Max Box Jumps in 1 Minute 

(athlete chooses height)

Quote: 

If it doesn’t challenge you, it won’t change you. 

-Fred Devito

W.O.D. 12.17.21

"ANDI"

For time:

100 Hang Power Snatch (45/65#)

100 Push Press (45/65#)

100 SumoDeadlift High Pull(45/65#)

100 Front Squats (45/65#)

CLICK HERE to compare to 6.23.21

Coaches Notes:

(athletes can partition this as they see fit)...

Advent ticket for doing it straight through, all 100 reps in order as written!

ADVENT DAY 17--> Join us at Festivus and receive an Advent Ticket!

TODAY IS THE DAY!!!! "Festivus" OUR HOLIDAY PARTY is at 5 PM. 

EVERYONE IS WELCOME!

(no 4:30/5:30 classes)

Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season with you fit-fam!

Quote: 

Do something today that your future self will thank you for. 

-Sean Patrick Flannery

W.O.D. 12.16.21

 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

CLICK HERE to compare to 9.24.21

ADVENT DAY 16:

Max L-sit Hold (M/F)

Knees in/One leg/Two legs

Community Notes:

There will be NO classes on Friday evening (12/17) (4:30/5:30PM) for our Holiday Party.

...and no 7 AM on Saturday Morning. 

MARK YOUR CALENDARS FOR FESTIVS!!! 

You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM. Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season with you fit-fam!

Quote: 

The pain you feel today will be the strength you feel tomorrow. 

-Arnold Schwarzenegger

W.O.D. 12.15.21

"MARY"

AMRAP in 20 Minutes:

5 Handstand Push-ups

10 Pistols

15 Pull-ups

ADVENT DAY 15:

Max Peg Board Ascents M/F

Also receive 100 tickets if you beat Mike!!! 

(oh yeah, and $100 dollars too!!!)

MARK YOUR CALENDARS FOR FESTIVS!!! 

You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM. Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season with you fit-fam!

Quote: 

Exercise is king. Nutrition is queen. Put them together and you’ve got a kingdom. 

-Jack Lalanne

W.O.D. 12.14.21

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

CLICK HERE to compare to 9.16.21 

Cash out:

AMRAP in 10 Minutes:

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

10 Toes to Bar

ADVENT DAY 14:

Max Wall Ascents in 3 Minutes:

Ladies 6 ft 

Men 8 ft 

MARK YOUR CALENDARS FOR FESTIVS!!! 

You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM. Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season with you fit-fam!

Quote: 

To enjoy the glow of good health, you must exercise.

-Gene Tunney

W.O.D. 12.13.21

AMRAP in 22 Minutes:

25/20 Calories Row

10 Burpees over Rower

10 Overhead Squats (95/135#)

15/10 Calories Air Bike

10 Burpees

10 Overhead Squats (95/135#)

Advent Day 13:

Odd Object Turkish Getup!

MARK YOUR CALENDARS FOR FESTIVS!!! 

You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM. Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season with you fit-fam!

Quote: 

Motivation is what gets you started. Habit is what keeps you going. 

-Jim Ryun 

W.O.D. 12.12.21

10 Rounds for time:

200 Meter Run

100 Alternating Lunges

20 Sit-ups

10 Push-ups

(decrease lunges by 10 each round)

ADVENT DAY 12:

Max Plank Hold M/F

(high or low plank)

Community Notes:

Today's 9AM class will be held at the Lyons Den, 555 W. Beidler Rd, KoP.

 Quote:

"Some of my best friends are illusions. Been sustaining me for years."

-Sheila Ballantyne

W.O.D. 12.11.21

AMRAP in 5 Minutes (with a partner):

Clean and Jerks (95/135#) 

rest 1:00

AMRAP in 5 Minutes (with a partner):

Wallballs (14/20#)

rest 1:00

AMRAP in 5 Minutes (with a partner):

Burpees 

rest 1:00

AMRAP in 5 Minutes (with a partner):

Box Jumps (20/24")

rest 1:00

Score is total reps for each AMRAP.

Partners can switch at anytime in the AMRAP.

ADVENT DAY 11:

Max height Box Jump M/F

Community Notes:

Today's classes (7AM/9AM) will be held at the Lyons Den, 555 W. Beidler Rd, KoP.

Quote:

"Learn to laugh at your troubles and you'll never run out of things to laugh at."

-Lyn Karol

W.O.D. 12.10.21

AMRAP in 15 Minutes:

3 Strict Ring Dips

30 Double Unders

3 Alternating Dumbbell Snatch (50/70#)

3 Strict Ring Dips

30 Double Unders

6 Alternating Dumbbell Snatch (50/70#)

3 Strict Ring Dips

30 Double Unders

9 Alternating Dumbbell Snatch (50/70#)

3 Strict Ring Dips

30 Double Unders

12 Alternating Dumbbell Snatch (50/70#)

(increase the Alternating Dumbbell Snatch by 3 each Round, 3...6...9...12...15...18)

ADVENT DAY 10:

Max Ring Dips in one set (strict/kip) M/F

Community Notes:

All classes will be held at the Lyons Den this weekend (555 w Beidler Rd, KoP)

Saturday 7 and 9 am and Sunday 9 am!

MARK YOUR CALENDARS FOR FESTIVS!!! 

You are INVITED to our annual holiday party, "Festivus" Friday, December 17th at 5 PM. Feats of strength, airing of grievances, White Elephant gift exchange, Food, Friends and Festiveness will all be there waiting for you! Wear your most festive outfit; we will have a meal and drinks, but please bring a snack, treat or drink to help celebrate the holiday season.

 Quote:

"The man who views the world at fifty the same he did at twenty has wasted thirty years of his life."

-Muhammad Ali

W.O.D. 12.9.21

For time:

1000/800 Meter Row

50 Thrusters (33/45#)

25 Pull-ups

750/600 Meter Row

30 Thrusters (33/45#)

15 Chest to Bar Pull-ups

500/400 Meter Row

20 Thrusters (33/45#)

10 Bar Muscle Ups

ADVENT DAY 9:

Max Meters on the Row in 3 Minutes M/F

Community Notes:

All classes will be held at the Lyons Den this weekend (555 w Beidler Rd, KoP)

Saturday 7 and 9 am and Sunday 9 am!

 Quote:

"Do not look back in anger, or forward in fear, but around in awareness." 

- Anon.

W.O.D. 12.8.21

4 Rounds for time of:

25 GHD Sit-ups

50 ft Handstand Walk

50 ft Dumbbell Front Rack Lunge (35/50#)

Rest for 5 Minutes

....then take 15 minutes to build to a heavy Push Press

ADVENT DAY 8:

Max distance Handstand Walk (M/F)

or 

Max (Inverted) shoulder taps (M/F)

 Quote:

I've always believed your can think positive just as well as you can think negative. 

-James A. Baldwin

W.O.D. 12.7.21

Build to a HEAVY Back Squat

then...complete 7 Rounds on a 2:00 Minute Clock:

10/8 Calories Ski

5 Back Squats (using 80% of your heavy single)

ADVENT DAY 7:

Fastest 500 M ski M/F and Masters M/F

 Quote:

Don't be afraid to take a big step if one is indicated. You can't cross a chasm in two small jumps. 

- David Lloyd George

W.O.D. 12.6.21

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. 

 "Holleyman" 

30 rounds for time of: 

5 Wall ball shots, 14/20 pound ball to 9/10 ft

3 Handstand push-ups 

155/225 pound Power clean, 1 rep 

ADVENT DAY 6:

Max Wallballs in two Minutes

(your choice in weight and height!)

 Quote:

The only way to be absolutely safe is to never try anything for the first time. 

-Magnus Pike