WOD 1: Storm the Keep
Keeps were the chief strong points of most early castles and it is where the owner would reside and feel safe. However on this
day, the townsfolk are tired of being wrongfully persecuted and they have had enough…the royals are will not rest easy this
day.
4 Rounds for time
8 25’ Shuttle Run
20 Walls Balls (20# to 10’ and 14# to 9’)
10 Dumbbell snatches (50# and 35#)
*there is a 12 minute time cap for this workout
WOD 2: Crossbows and Longbows
Mounted warriors, equipped with increasingly sophisticated armor provided by the royals, dominate the battlefield. For years,
the peasants stood no chance…but no more. With the use of technology, the tide is beginning to turn and the mounted
warriors are in for a surprise.
5 Rounds for max reps
On a 2:15 minute clock, the Lords must row 500m and with the remaining time, perform as many power cleans as possible at
115# (failure to finish the row in any round will end the workout)
On a 2:45 minute clock, the Ladies must row 500m and with the remaining time, perform as many power cleans as possible at
75# (failure to finish the row in any round will end the workout)
WOD 3: Concentric Castles
Castle designs needed to change to help protect the royals from an increasingly chaotic world. With the strength of builders,
the royals are erecting circuits of towered walls that will help protect each other and reinforce the inner sanctums of the castle.
For Max Load
Lords and Ladies will perform the following circuit (Deadlift – Hang Squat Clean – Jerk)
Lords will attempt: 95-115-135-155-175-195-215-225-235-245-255#
Ladies will attempt: 65-85-95-105-115-125-135-145-155-165-175#
*If more than one Lord/Lady fails at the same weight, a tie break will be performed as the fastest to perform 5 deadlifts, 5 hang
squat cleans and 5 jerks at 95/65#.
Final: Rise of the Righteous (top 5 athletes M/F)
The fields are stained with the blood, sweat and tears of many that have tried to prove their worth. Few now stand where
many began and the future of the realm will soon be decided.
For time
Lords and Ladies will complete the following:
25/20 calories on the Assault Bike
7-1 Wall Walks
1-7 Bar Muscle-ups
25/20 calories on the Assault Bike
*there is a 15 minute time cap for this workout
The 2022 King of Queen of Prussia:
How long have you been CrossFitting at CF KOP?
I’ve been at CrossFit KOP for almost 5 years now, doing my fundamentals here in the middle of August 2017.
We see you frequent the 4:30, is there something magical about that time slot that really gets you pumped?
4:30 is great because it’s the perfect time for me to come and forget about everything at work and relieve some stress. Plus, the people are super nice and great. There’s something to be said for a great group of people pushing you to do your best.
We see you arrive early to work on weaknesses and fine tune your craft, what drives this motivation?
My competitive spirit and my desire to always be able to do everything in the gym motivates me to always improve. Seeing the progress that I make on things like butterfly pull-ups and then applying it in workouts like Fran motivates me to continue to improve and do better.
What are your biggest strengths inside and out of the gym?
My biggest strength in the gym is probably my ability to not think and just turn off my brain for a bit so to speak. When strength training, it lets me get past mental blocks by not thinking about what weights I’m lifting. When doing normal WODs, it lets me continue and achieve great scores by not thinking of what’s left.
Outside of the gym my biggest strength is probably my ability to understand large complex problems and quickly come up with solutions that enable mission success on short timetables.
What are your top 3 favorite movements too see come up in a wod?
Ring Muscle Ups
Deadlifts
Double unders
