2.1.22

AMRAP in 5 Minutes:

15 Kettlebell Swings (35/53#)

15 Shoulder to Overhead (65/95#)

Rest 2:00 

AMRAP in 5 Minutes:

12 Thrusters (65/95#)

12 Burpees

Rest 2:00

AMRAP in 5 Minutes:

9 Ring Dips

9 Squat Cleans (65/95#)

Quote:

"Everyone wants the podium spot but only few will lay the bricks"

W.O.D. 1.31.22

TEST DAY - RECORD RESULTS

"Nicole"

AMRAP in 20 Minutes:

400 Meter Run 

Max Pull-ups

 

Quote: 

Happiness is the real sense of fulfillment that comes from hard work. Joseph Barbara

W.O.D. 1.30.22

CARDIO - SUNDAY!

 

All for time:

100 Double Unders

 

4 Rounds of...

15 Burpees to target (6" above reach) 

15 Wallballs (14/20# to 9/10 ft)

 

then... 

100 Double Unders

 

then....

 

4 Rounds of:

15 Burpees to target (6" above reach) 

15 Wallballs (14/20# to 9/10 ft)

 

then... 

 

100 Double Unders

Quote: 

Great things come from hard work and perseverance. No Excuses. -Kobe Bryant

W.O.D. 1.29.22

For time:

1000 Meter Row

75 Kettlebell Swings (35/53#)

800 Meter Row 

50 Wallballs (20/30# to 9/10ft) 

400 Meter row

25 Burpee Box Jump Overs (24/30#)

200 Meter row

25 Pistols (alternating) 

Quote: 

A lot of hard work is hidden behind nice things. 

- Ralph Lauren

W.O.D. 1.28.22

TEST DAY- RECORD RESULTS

1 RM Push Press

Cash out:

50 Double Unders

21 Push Press (70% or 1 RM)

50 Double Unders

15 Push Press

50 Double Unders

9 Push Press

Quote: 

It’s not about money or connections – it’s the willingness to outwork and outlearn everyone. -Mark Cuban

W.O.D. 1.27.22

For time:

1-2-3-4-5-6-7-8-9-10 

Chest to Bar Pull-ups

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/275#)

 

Quote: 

Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off. Sam Altman

W.O.D. 1.26.22

4 Rounds for total cal/reps:

3:00 Calorie Row

1:00 Ring Muscle Ups

Quote: 

"Luck is great, but most of life is hard work." 

Iain Duncan Smith

W.O.D. 1.25.22

Front Squat 

2-2-2-2-2-2

Cash out:

AMRAP in 10 Minutes:

20ft OH Walking Lunge (65/95#)

10 Front Squats (65/95#)

2 Wall Walks

 

Quote: 

"Hard work is an essential element in tracking down and perfecting a strategy or in executing it." 

 Charlie Munger

W.O.D. 1.24.22

AMRAP in 18 Minutes:

50 Alternating Dumbbell Snatch (35/50#)

40 Single Arm Dumbbell Clean and Jerks (35/50#)

(alternate every 5)

30 Dumbbell Thrusters (35/50#)

20 Single Arm Dumbbell OHS (35/50#)

10 Devils Press (35/50#)

 

 

Quote: 

Winners embrace hard work. They love the discipline of it, the trade-off they’re making to win. Losers, on the other hand, see it as punishment. And that’s the difference. 

- Lou Holtz

W.O.D. 1.23.22

20 Sets for distance:

:20 row, bike, or ski

-- Rest :10

then...

On a 10:00 clock:

AMRAP DB box step-ups (20/24"--35/50#)

Quote: 

Time plays a role in almost every decision. And some decisions define your attitude about time. 

-John Cale

W.O.D. 1.22.22

7 sets for load of:

1 thruster/push press/ push jerk/ split jerk

Cash out:

20 Calories Air Bike

20 Thrusters 65/95#

20 Calories Ski

Quote: 

Some people say I have attitude - maybe I do... but I think you have to. You have to believe in yourself when no one else does - that makes you a winner right there. 

- Venus Williams

W.O.D. 1.21.22

AMRAP in 15 Minutes:

9 Power Snatch (75/115#)

15 Bar Facing Burpees 

21 Toes to Bar

Quote: 

You cannot control what happens to you, but you can control your attitude toward what happens to you, and in that, you will be mastering change rather than allowing it to master you. 

- Brian Tracy

W.O.D. 1.20.22

50-35-20 Reps of:

Wallballs (14/20 to 9/10 ft)

Pull-ups

Ab-mat Sit-ups

Quote: 

People may hear your words, but they feel your attitude. 

 John C. Maxwell

W.O.D. 1.19.22

TEST DAY - RECORD RESULTS

5 RM Deadlift 

Cash out:

MAX Calories Air Bike  or C2 Bike in 10 Minutes

Quote: 

Your attitude, not your aptitude, will determine your altitude. 

- Zig Ziglar

W.O.D. 1.18.22

5 Rounds for time of:

21/18 Calories Row

15 Box Jumps (20/24")

12 Deficit Handstand Push-ups (2/45#  4/45# plates)

1 Legless Rope Climb (15ft)

Quote: 

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it. - Lou Holtz

W.O.D. 1.17.22

TEST DAY - RECORD RESULTS

40 Squat Clean and Jerks (125/185#)

Quote: 

There's a fine line between love and hate, so fine that you don't know you've lost balance until it's too late. — Tamsyn Bester

W.O.D. 1.16.22

Teams of 2- "You go, I go"

0-10 Minutes

80/100 Calories Assault Bike

25 Synchronized Lateral Burpees over the Bar

10-20 Minutes

80/100 Calories Ski 

25 Synchronized Bar Facing Burpees over the Bar

20-30 Minutes

80/100 Calories Row

25 Synchronized Burpees Box Jump Overs

Quote: 

“Grit is the grain of character. It may generally be described as heroism materialized, spirit and will thrust into heart, brain, and backbone, so as to form part of the physical substance of the man.” 

— Edwin Percy Whipple

W.O.D. 1.15.22

5 Rounds for time of:

10 Power Cleans (135/205#)

10 Deadlifts (185/275#)

Cash out:

Your choice 

50 GHD Sit-ups

or 

50 Hip Extensions

or 

50 Hip Back Extensions

Quote: 

“Every great story happened when someone decided not to give up.” 

— Spryte Loriano

W.O.D. 1.14.22

Back Squat 

7-7-7-7

AMRAP in 7 Minutes:

3 Back Squat (@50% or your 7 RM)

30 Double Unders

6 Back Squats

30 Double Unders

9 Back Squats

30 Double Unders....

....continue adding 3 Back Squats until the 7 minutes has elasped.

(the cash out will be from the floor)

Quote: 

“Remember how far you’ve come, not just how far you have to go. You are not where you want to be, but neither are you where you used to be.” 

— Rick Warren

W.O.D. 1.13.22

6 Rounds for total calories/reps of:

1:00 Bike

1:00 Rest

1:00 Bar Muscle Up

1:00 Rest

Record total Calories + Bar MU Reps = Total Reps

Quote: 

“It is time for us all to stand and cheer for the doer, the achiever – the one who recognizes the challenges and does something about it.” — Vince Lombardi

W.O.D. 1.12.22

2 Rounds for total reps of:

(within a 2:00 minute window)

15 Bar facing Burpees

Max Overhead Squats (65/95#)

rest 1:00 

(within a 2:00 minute window)

15 Overhead Squats (65/95#)

Max Bar facing Burpees

rest 1:00

REST 5 Minutes between part 1 and part 2

Take 15 Minutes to build to a HEAVY 1 RM Overhead squat

  (from the rack)

Coaches Notes:

Score will be recorded Reps of OHS + Reps of BFB = Total reps

Quote: 

“There is no failure. Only feedback.” 

— Robert Allen

Unbroken Designs

 

Join us next Tuesday, January 18th from 4-7 PM for a POP-UP SHOP from Unbroken Designs!

W.O.D. 1.11.22

For time:

30 Dumbbell Deadlifts 

40 Dumbbell Hang Power Cleans

50 Dumbbell Front Rack Lunge 

60 Box Jumps (20/24")

*Every 3 minutes including the start of the workout Row 12/15 Calories.

Quote: 

“Grit is not just simple elbow-grease term for rugged persistence. It is an often invisible display of endurance that lets you stay in an uncomfortable place, work hard to improve upon a given interest, and do it again and again.” — Sarah Lewis

W.O.D. 1.10.22

TEST DAY - RECORD RESULTS

1 RM Push Press

then...

Skill Cash-out:

EMOM for 10 Minutes 

:30 seconds Hanstand Walk

or

:30 seconds Handstand Hold

Quote: 

Sometimes a year has been so disastrous and so terrible that entering a new year will automatically mean entering a wonderful year! 

-Mehmet Murat ildan

W.O.D. 1.9.22

27-21-15-9 reps of:

Calories C2 Bike 

Box step ups 

Rest 2:00 Minutes

 27-21-15-9 reps of:

Calories Ski Erg 

Push ups 

Rest 2:00 Minutes  

27-21-15-9 reps of: 

Calories Assault bike 

 Slam balls 

Quote: 

The magic in new beginnings is truly the most powerful of them all. 

-Josiyah Martin

W.O.D. 1.8.22

For time:

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

Chest to Bar Pull-up

Clean and Jerk (95/135#)

Push- up

Quote: 

You can get excited about the future. The past won’t mind. 

-Hillary DePiano

Forging Youth Resilience

We are excited to announce we have rebranded! 

Steve's Club King of Prussia (our non-profit for at risk youth) is NOW, Forging Youth Resilience or FYR King of Prussia for short.

Our program for teens (middle and high schoolers) meets on Monday and Wednesday at 6:30 PM at CrossFit King of Prussia, 200 DeKalb St. Bridgeport PA 19405. FREE classes and scholarship spots are available.

This program will help create mental and physical strength in our kids through exercise while building a community of support for them.  

From this program teens will grow, learn how to rebound from challenges and strive to be their best. They will develop respect for themselves and others as well as integrity and teamwork too!

Check out what Jonathan has to say about our program!  

...and please share this with a Teen who needs it!

W.O.D. 1.7.22

For time: 

27-21-15 reps of:

Front Squat (105/155#)

Handstand Push-up

Quote: 

Your present circumstances don’t determine where you can go. They merely determine where you start. 

-Nido Qubein

W.O.D. 1.6.22

Take 15 Minutes to build to a HEAVY 2 RM Deadlift

then...

"Christine"

3 Rounds for time of:

500 Meter Row

12 Deadlifts (body weight)

21 Box Jumps (20/24")

Quote: 

No matter how hard the past, you can always begin again. 

-Buddha

Upcoming Events 2022

Gymnastics Skill Clinics THURSDAYS 1/13, 1/27,  2/10 2 5:30 PM

April 2022 - SUPERTOTAL

August 2022 - BRAWL IN THE BURBS 

Be on the lookout for some Classic CrossFit KoP events planned throughout the year. 

The SuperTotal will test your Snatch, Clean and Jerk, Back Squat, Bench Press and Deadlift. Highest combined total wins. No singlet required. 

Brawl in the Burbs is our in house competition (WITH THE BIG TIRE) and Co-Ed Teams of 4.

 This one sells out fast, grab some mates and sign up soon. 

More information coming soon...

W.O.D. 1.5.22

3 Rounds for time of:

100 Double Unders

50 Dumbbell Snatch (35/50#)

100 ft single arm OH Walking Lunge (35/50#)

Quote:

 I don’t know where I’m going from here, but I promise it won’t be boring. 

-David Bowie

W.O.D. 1.4.22

Power Clean 

3-3-3-3-3

(reps should be completed "touch and go" style)

Cash out:

AMRAP in 10 Minutes:

10/12 Calories Air Bike

10/12 Calories Ski Erg

12 Power Cleans @ 60% of 3 RM

Quote: 

New year is the glittering light to brighten the dream-lined pathway of future. 

-Munia Khan

W.O.D. 1.3.22

TEST DAY- RECORD RESULTS

"Baseline X3"

3 Rounds for time of:

500 Meter Row

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Quote: 

“Self-transformation is not just about changing yourself. It means shifting yourself to a completely new dimension of experience and perception.” 

—Jaggi Vasudev

Skill Clinics and Open Prep

Hone your skills and prep for the OPEN with these skill Clinics with Aimee Lyons (CF-L4): 

Thursday 1/13 5:30 PM - Butterfly Pull-ups and Chest to Bar Pull-ups 

Thursday 1/27 5:30 PM - Ring Muscle Up and Ring Dip proficiency 

Thursday 2/10 5:30 PM - Bar Muscle Up 

Cost $25 per session, members and non-members are welcome, sign up via MindBody.

CLICK HERE to sign up today!!!

Nutrition Tips

By combining the potent training stimulus of constantly varied functional movements, executed at high intensity with a sound diet of whole unprocessed foods eaten in the proper amounts, your results will be nothing short of life changing. 

Start the new year off right by trying one or a few of these strategies to keep you accountable:

Remove all processed foods and sugar laden treats from your pantry. 

Attend CrossFit 3x a week. 

Eat Quality Foods - Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. 

Keep intake levels to support exercise and not body fat by weighing and measuring your food, this will provide precision and accuracy to the diet.

If it's too early to get out the measuring cups try this eyeball method:

Palm size meat

Palm size x2 for veggies OR Palm size x1 for dense carbs

Thumb size of nuts, seeds or oils.

Eat in a 12 hour window, three meals and two snacks. 

For individualized nutrition counseling and precise measurements contact Aimee Lyons (crossfitkop@gmail.com)

2022 Test Days at CrossFit King of Prussia

As we move away from 2021 into 2022, we will continue to evolve our programming to get the best results out of our athletes at CrossFit King of Prussia. We want our athletes to be good at CrossFit and the ten general physical skills so that they have a general, physical, preparedness that enables them to do well at any sport or task life throws their way now, and long into the future. Our program is based on measurable, observable repeatable data (loads, times, distance, reps) which in turn allows us to assess everyone's current level of fitness and put forth a program that continually challenges them and allows for the best possible human performance no matter what your relative intensity is. 

With the goal of bringing more to the class hour while maintaining our constant pursuit of solid form and technique for all athletes, our programming will incorporate the following:

1. 12 TEST DAYS/benchmark workouts, 8 STRENGTH lifts, 14 gymnastic SKILLS and 4 monostructural skill tests programmed on a rotating 4 month cycle. 

2. As a change this year we have moved from quarterly test days to a trimester based system when consistently retesting of benchmarks. (3X a year vs. 4X a year)

3. We will continue to incorporate strength and MORE metcons into our one hour 1-2x per week as well as consistent gymnastic skill work 2-3 x a week. 

If a testing progress is not a part of your programming, there is no way to evaluate the success or failure of your programming.

A similar plan has been a successful testing process for the last six years at CrossFit KoP and will continuously help us evaluate our progress over the next year. Together, the workouts will test an athlete’s capacity in all the CrossFit time domains (short, moderate, long), the movements (Weightlifting, Gymnastics and Mono-structural elements), and the ten general physical skills.

We will use these workouts on a continuous basis to help us evaluate whether our programming is developing athletes in all areas, not just one or two, and to keep athletes focused on their continuous improvement and consistency at the gym.

Please note, these will NOT be the only workouts and lifts you will see programmed throughout the year but prove as our testing ground.

To take full advantage of the upcoming year it will be imperative that you log your workouts and check in on the blog to see your results and "compare to" times and loads.

W.O.D. 1.2.22

HAPPY NEW YEAR!

CrossFit King of Prussia is CLOSED today, Sunday 1/2.

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

AT HOME WOD:

10 Rounds for time of:

10 Push-ups

10 Air Squats

10 Lunges

10 Sit-ups

Quote: 

“Growth and self-transformation cannot be delegated.” 

—Lewis Mumford

January Member Spotlight

 We'd like to Spotlight Megan O. this month for her outstanding ability to Handstand walk with great ease and pristine style. We asked Megan to share with us how she got there. Check it out!

Hi, I'm Megan O!
I am an elementary school health & physical education teacher at a private school in West Chester, PA. I also coach tumbling at a cheerleading gym.

So Megan, how long have you been doing CrossFit?
I have been doing CrossFit for about 5 years with a few breaks in between.

You seem to gravitate toward gymnastics, tell us why.
My background is actually in cheerleading and not gymnastics. I cheered for about 10 years. My favorite part of cheer is tumbling. I love the thrill of how high and powerful my tumbling pass could be. Tumbling definitely helped me with my handstand push ups and handstand walks. Some people say I walk better on my hands than I do on my feet ( I’ve had a few foot injuries in my day )


We see you’re really strong at handstand walks, did they come natural to you? Do you have any tips or tricks you could pass along?
I've been flipping myself upside down for pretty much all my life. We actually never did handstand walks in cheerleading but I was very comfortable on my hands. Because I was so comfortable, learning to handstand walk didn’t take me long.

My advice for anyone working on their handstand walks is before you start walking learn to be comfortable in a freestanding handstand and learn how to fall out of a handstand properly. If you can hold a freestanding handstand for 5+ seconds you’re going to be more comfortable pushing yourself while walking. If you know how to safely fall out of a handstand you’ll be more likely to take that extra step.

Any funny stories or mistakes you’ve made doing them?
I’ve stepped on my hair a few times. So if you have long hair definitely tie it up.

Can you remember a time when you couldn’t do handstand walks? What was the process like being able to finally do them RX?
I do remember not being able to do them. I was very determined so I I practiced every single day until I got them. It took me about a month.