11.1.24

TEST DAY - RECORD RESULTS

 

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"

 Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (95/135#)

7 Knees to elbows

7 Deadlifts (165/245#)

7 Burpees

7 Kettlebell swings (53/70#)

7 Pull-ups

To Compare to 6.27.24 CLICK HERE 
To Compare to 2.6.24 CLICK HERE

Quote: 

“The best and most efficient pharmacy is within your own system.” 

– Robert C. Peale

10.31.24

 For Time:

30 Calorie Ski

30 DB Bench

60 Double Unders

30 Calorie Ski

25 DB Bench

60 Double Unders

30 Calorie Ski

20 DB Bench

60 Double Unders

(2 Dumbbells x 35/50#) 

Quote: 

“Our bodies are our gardens; our wills are our gardeners.”

 – William Shakespeare

10.30.24

Clean and Jerk 

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

Cash Out:

With a Partner:
100 Calorie Air Bike
*Partner #1 holds plank while partner #2 bikes*

Quote:

 “What most people don’t realize is that food is not just calories; it’s information. It actually contains messages that connect to every cell in the body.” 

– Dr. Mark Hyman

10.29.24

AMRAP in 20 Minutes:

400 Meter Run 
50' DB Front Rack Walking Lunge (2x 35/50#)
25 DB Snatches (35/50#) 

Quote: 

“The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.” 

– Ann Wigmore

10.28.24

Complete all for time:

1 Round of:

24 Chest to Bar Pull-ups

24 GHD Sit-ups

24 Calorie Row 

2 Rounds of:

16 Chest to Bar Pull-ups

16 GHD Sit-ups
16 Calorie Row

3 Rounds of:

8 Chest to Bar Pull-ups

8 GHD Sit-ups
8 Calorie Row 

Quote:

“Let food be your medicine and medicine be your food.” 

– Hippocrates

10.27.24

CARDIO SUNDAY 

EMOM for 40 Minutes:

Min 1: 10/12 Calorie Air Bike
Min 2: 12 DB Box Step Ups (2x35/50 to 20/24") 
Min 3: 4 Wall Walks 
Min 4:. 15 Burpees 
Min 5: Rest

Quote:
"The three-pound organ in your skull - with its pink consistency of Jell-o - is an alien kind of computational material. It is composed of miniaturized, self-configuring parts, and it vastly outstrips anything we've dreamt of building."
-David Eagleman

10.26.24

WOLVERINE

 (the CrossFit KOP House workout!)

 6 Rounds for time of:
 10 Clean and Jerks 135#/95#
 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

 or the... THE WOLVERINE CUB:
 4 Rounds for time of:
 10 Clean and Jerks 95#/65#
 20 Pull-ups
 50 Sit-ups
 400M Run

 
or... GRAB A PARTNER - BRING A FRIEND FOR FREE 
and complete the work together!
 

Community Notes:
Join us TODAY for our Annual Halloween house workout, the WOLVERINE at 9 AM! Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club. Wear your costume to the WOD!

 Quote:
"I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows."

-Drew Barrymore

CHAD 1000X

 

CLICK HERE to register for CHAD 

Join us on November 11th in all Classes for CHAD 1000X

"CHAD" 

(RX)

For time: 

1000 Box Step Ups 

 (35/45# to a 20" box) 

 

(Intermediate)

For time: 

1000 Box Step Ups 

 (20/30# to a 20" box) 

(Beginner)

For time:

500 Box Step Ups

(your choice 20"/17"/13"11")

 Chad1000X (1000 step ups for time) will honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD.  

Complete this workout to honor Chad’s life and legacy and to raise awareness for suicide prevention. All proceeds go to The Step Up Foundation. The Step Up Foundation raises funds to support programs dedicated to the research and treatment of combat-related injuries while honoring “our veterans and their invisible wounds.” It's not about the time it takes to complete 1000 step ups, or the weight you use or the box height, or the volume of step ups -->>  it's about supporting our veterans who have invisible wounds and giving back to our community. 

Use the link above to register and donate to the Step UP Foundation. 

CLICK HERE to learn more about the Step UP Foundation. 

Coaches Notes: Bring a backpack or weight vest to use for this workout on 11/11 and we can fill it with the appropriate weight for you. 

10.25.24

3 Rounds 

500 Meter Row 
Rest :60
400 Meter Row
Rest: 45 
300 Meter Row
Rest :30
200 Meter Row 
Rest :15 
100 Meter Row 
Rest 2:00

(record slowest set)

Cash Out: 
In as few sets as possible, complete: 

200 Double Unders 

Quote: 
"But change must always be balanced with some degree of consistency."
- Ron D. Burton

10.24.24

TEST DAY - RECORD RESULTS

"Karen"

150 Wall Balls for time
(14/20# to 9/10') 

 CLICK HERE to compare to 6.20.24

CLICK HERE to compare to 2.20.24

Cash Out: 
Max Distance HSW
or
HSW Skill Practice 

Quote:
"Like anything worth doing in life, happiness takes time and patience and consistency."
-Mark Manson

10.23.24

5 Round for time of:

4 Ring Muscle Ups
6 Sandbag Cleans (Ground to over the Shoulder) (100/150#)
12 Burpees Over Sandbag 

 Quote:
"With consistency and reps and routine you're going to achieve your goals and get where you want to be."
- Mandy Rose

10.22.24

All for time: 

Buy In: 800 Meter Run

Directly into:
3 Rounds of:
16 Hang Power Snatches (65/95#)
20 Calorie Ski 
24 Alternating Back Rack Lunges (65/95#)

Quote:
"It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve."
-Bill Belichick

10.21.24

Back Squat 

5-5-5-5-5

Every 2:00 Complete a Set

Work to a Moderately/Heavy Weight and Complete all Sets at Same Weight

Cash Out:

TEST DAY - RECORD RESULTS

For time:

30 Chest to Bar Pullups

30 Handstand Push-ups

CLICK HERE to compare to 6.18.24

CLICK HERE to compare to 2.21.24

Quote:  

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come."

- Dwayne Johnson

10.20.24

CARDIO SUNDAY

AMRAP 25:

2-4-6-8-10-12-14....

Machine Calories (your choice)

Kettlebell Swings (35/53#) 
Burpee Step Up (20/24")

Quote: 

 "A healthy outside starts from the inside." 

-Robert Urich

10.19.24

Partner Saturday, Free Friends and Family:

With a Partner, 1 Partner Working at A Time Splitting Work Evenly:
Complete 3 x 5:00 Intervals with 1:00 Rest Between

Round 1: 
200 Meter Sandbag Carry (70/100#) 
Max Sandbag Cleans over Shoulder

*Carry Sandbags anyway.

Round 2: 
800 Meter Ski 
Max Ab-Mat Sit-ups 

Round 3: 
60 Wall Balls (14/20 to 9/10") 
Max Med Ball Step Back Lunges 

Quote: 

"Your present circumstances don't determine where you can go; they merely determine where you start." 

-Nido Qubein

10.18.24

For Load: 

Strict Press 
5-5-5-5-5

Cash Out:

10 Rounds for Time:
5 Push Press (75/115#)
20 Double Unders 

Quote: 

 "If you don't like something change it; if you can't change it, change the way you think about it." 

-Mary Engelbreit

10.17.24

Complete All for Time: 

21-15-9
Calorie Row 
Toes to Bar 

Rest 2:00

9-15-21 
Calorie Row 
Box Jumps (24/30#)

Quote: 

 "Take care of your body. It's the only place you have to live." 

-Jim Rohn

10.16.24

Test Day 

10 RM Deadlift 

To Compare to 7.5.24 CLICK HERE

To Compare to 2.13.24 CLICK HERE

Cash Out:

AMRAP in 10 Minutes: 
10 Dumbbell Deadlifts
10 Dumbbell Squat Cleans

8/10 Calorie Air Bike 
(2x35/50#)

Quote: 

 "Of all the paths you take in life, make sure a few of them are dirt." 

-John Muir

10.15.24

For Time:

200 Meter Run 

20 Ring Dips 
200 Meter Run 
20 Hand Release Pushups 

200 Meter Run 

15 Ring Dips
200 Meter Run 

15 Hand Release Pushups 

200 Meter Run 
10 Ring Dips 

200 Meter Run 
10 Hand Release Pushups

Quote: 

 "Exercise should be regarded as a tribute to the heart." 

-Gene Tunney

10.14.24

For Time: 

5 Rounds Of:
10 Hang Power Cleans

10 Front Squats 
5 Bar Muscle Ups

(95/135#)

Quote: 

"Exercise not only changes your body, it changes your mind, your attitude and your mood."

10.13.24

 CARDIO SUNDAY

EMOM FOR 15 MINUTES:

Minute 1:15 Calorie Air Bike + 1 Burpee
Minute 2: 14 Calorie Air Bike + 2 Burpees 
Minute 3: 13 Calorie Air Bike + 3 Burpees
................. etc..................

Minute 15: 1 Calorie Air Bike + 15 Burpees

*If you fail on the minute, continue completing the workout for time*

Quote:

“If you don't like something, change it. If you can't change it, change your attitude.” 

-Maya Angelou

10.12.24

 PARTNER SATURDAY
MEMBERS CAN BRING A FRIEND OF FAMILY MEMBER FOR FREE

With a Partner, 1 Partner Working at a Time:
For Time, Partitioned Anyway:

250 Calorie Machine
100 Bench Press (95/135#)

Every 2:00 Stop and Complete 12 Synchro Ab-Mat Sit Ups

Quote: 

“To improve is to change; to be perfect is to change often.”

 -Winston Churchill

10.11.24

AMRAP in 18 Minutes:

20 Wall Balls (14/20# to 9/10")
40 Double Unders
20 Box Jumps (20/24")
40 Double Unders
20 Chest to Bar Pullups

Quote:

'Play to your strengths. If you aren’t great at something, do more of what you’re great at.' 

-Jason Lemkin

10.10.24

From 0:00-8:00
EMOM 

1 Snatch Pull + 1 Power Snatch (105/155#)

Rest 2:00

From 10:00-18:00 

Work to a Heavy Power Snatch 

Cash Out:
With a Partner, You Go I Go:
8x 200 Meter Runs 

Quote: 

'Everyone thinks of changing the world, but no one thinks of changing himself.' 

-Leo Tolstoy

Welcome Abby and "SeeMore Health and Healing"

CFKOPers: You may have seen some updates to the Lobby Store and Front room, we so are excited to welcome Abby Shipley to the gym. Abby is a certified holistic health coach, certified holistic nutrition therapy practitioner, and certified advanced muscle testing practitioner and she will be renting the space and running the store. 

Her practice revolves around functional nutrition. She helps clients find the root cause of any symptom that they may be experiencing and give them the tools for their body to start to heal. Her gym hours and schedule will be posted soon! (contact - seemorehealing@gmail.com)

From Abby:

"I love every aspect of health and looking at the body as a whole but food and exercise are my favorite. I am so excited to be at CrossFit King of Prussia where my favorite things are combined in one place. I like to choose food and drink items that will support CrossFit Athlete’s bodies. Electrolytes have balanced minerals to support an athlete after a good workout, some have added amino acids for muscle repair. Fit Aid has B-vitamins to support energy levels, the Promix bars are like a healthy rice crispy, and every one needs more protein so grass-fed beef sticks will always be there. Added items such as the deodorants and soaps are all nontoxic, and a great alternative to most brands. Body health items, such as the molecular hydrogen (you may have heard of with Gary Breka) enhance your water to help repair your cells and combat any stress or oxidation your body is fighting. Maggie and I will be around the gym and would love any suggestions of items you would love to have on hand to grab at the gym."

Direct all store Venmo purchases to the SeeMore Healing Venmo code. 

T-shirts and drop ins will remain on the AimeeCFKOP Venmo code. 

10.9.24

For Time: 

100 Meter Farmer Carry 
10 Wall Walks
100 Meter Farmer Carry
60 Calorie Row
100 Meter Farmer Carry
20 Strict Handstand Push-ups

Farmers Carry weight - (2x53/70# Kettlebells)

Quote:

'Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be.' 

-Sean Higgins

10.8.24

All for Time: 

14-12-10-8-6-4
Strict Pull-ups

Between Each Set:
10/12 Calorie Air Bike
12 Dumbbell Snatch (35/50#)
12 Burpees Over Dumbbell

Coaches notes: If strict pull-ups are easy challenge yourself with strict C2B or Weighted Pull-ups

Quote:

The greatest discovery of all time is that a person can change his future by merely changing his attitude' 

-Oprah Winfrey

10.7.24

TEST DAY - RECORD RESULTS

For Load:
1 Squat Clean + 1 Front Squat + 1 Jerk

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Cash out: 

AMRAP in 12 Minutes:
For Time with a Partner 'You go, I go movement rotations'
15 GHD Sit-ups
15 Push Jerks (75/115#)

Quote:

'The measure of intelligence is the ability to change'

 -Albert Einstein

10.6.24

CARDIO SUNDAY

8 Rounds with a Partner:

400 Meter Run 

Max Calorie Row

*One partner runs while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times*

Quote: 

“You have two hands: One to help yourself, the second to help others.” – Audrey Hepburn

10.5.24

PARTNER SATURDAY - BRING A FRIEND FOR FREE

AMRAP in 22 Minutes:

20 Calories Ski 

30 Toes to Bar 

40 Calories Row

50 Dumbbell Thrusters (35/50#)

Quote: 

“Small acts, when multiplied by millions of people, can transform the world.” – Howard Zinn

10.4.24

AMRAP in 5 Minutes:

10 Pistols

10 Box Jumps (20/24")

Rest 1:00

AMRAP in 6 Minutes:

10 Devils Press (25/35#)

10 Dumbbell Step-ups (25/35#)

Rest 1:00

AMRAP in 7 Minutes:

10 Kettlebell Swings (53/70#)

10 Calories Air Bike 

Quote:

 “The more we give away, the more is given to us.” – Wayne W Dyer

10.3.24

EMOM for 25 Minutes:

Minute 1: 10 Deadlifts (155/225#)

Minute 2: 2 Rope Climbs 15 ft

Minute 3: 40 Double Unders

Minute 4: 10 Burpees

Minute 5: Rest

Quote: 

“There are many wonderful things that will never be done if you don’t do them.” – Charles Gill

10.2.24

Overhead Squat 

3-3-3-3-3

TEST DAY - CASH OUT

For time:

2000 Meters on the C2 Bike

CLICK HERE to compare to 2.7.24

CLICK HERE to compare to 6.13.24

Quote: 

“Everybody can be great because everybody can serve.” – Martin Luther King, Jr.