What a Beautiful Day for a Outside WOD!!!

Move from each station after 1 Minute. No rest between stations. 1:30 rest between rounds.

4 Rounds:

Wall Ball (20/14)

Tire Flips

Push Press (75/55)

KB Swings (35/25)

Walking Lunges

Michelle

5 Rounds for Time:
7 KB Swings
7 Burpees
7 K-T-E
7 Box Jump
7 Shoulder Presses

Trisha 15:38 (55/35)
Lindsay 18:10 (35/25)
Paul 14:12 (85)
Joe 27:00 Rxd
Jason 20:17 Rxd
Jill 15:20 (35)
Hannah 14:27 (55)

We welcomed two new CrossFitters tonight...Joe and Jill!!
Joe- Awesome form, straight through the end!
Jill-Great job, way to push through the whole workout!

We have a special Saturday class at 9:30AM..hope to see you all there!

STRENGTH day

Danielle above on Deadlift...first time ever and look at that form! Awesome!

Tim P. way to rock that 60lb weighted pull up! His chin made it above the bar too!

Deadlift

3-3-3-3-3-3-3

Weighted Pull ups
1-1-1-1-1-1-1

Ed-255/20

Tim P. -255/60

Paul-225/15

Hannah-185/bw

Tim M. 285/5

Jason 285/10

Lisa E. 115/8

Danielle 135/5

NEW CLASS TIME...more CrossFit KOP!

All I am adding two additional times to the schedule for the fall. You now have the option for 5:30PM or 6:30PM class on Monday and Thursday. For those of you who had trouble getting out of work for 5:30PM, here you go!!! Please either drop me an email or comment if you regularly attend the 5:30 class and the 6:30 will be a better option for you! New class times start on October 13th...
Aimee

Tuesday WOD

3 Rounds for Time:
Run 400M
50 Squats
30 Mt. Climbers
10 Hang Power cleans
10 Decline Push-ups

Orla(40) 15:02 -way to be in the "Zone" tonight!!!
Paul(75) 13:40-good form tonight, see you tomorrow!
Erika 16:12-Nice work!
Betsy (35) 17:02-Welcome back!

"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.


Jeff- 3:46/4:02/6:00/6:07/6:20
Lisa E.-3:54/4:02/4:09/4:03/4:12
Jackie-4:46/4:55/7:45/6.30/6:00
Doreen-3:18/3:24/3:15/3:42/4:00
Miranda-3:54/4:16/5:33/6:31/5:03
Hannah-2:55/3:54/4:28/5:20/4:19
Lisa V.-4:30/7:14/6:47/5:10/5:54
Tonya-4:16/4:06/5:28/6:20/4:75
Laura-3:21/3:13/3:11/2:40/2:57
Paul-4:03/3:55/4:42/4:00/4:52
Mark-6:00/5:11/12:25
RC- 4:34/7:43
*Jason-7:09/8:19/10:03

note ALL assisted band pull-ups except *

Today's Quote-"It's one thing to push and pull a weight around, it's quite another to master your own bodyweight from every conceivable angle and direction"
--Matt Furey

THANK YOU!!!

As of today we are officially CrossFit King of Prussia (KOP). If you search on the CrossFit HQ Main page we are finally linked in! I wanted to extend a thank you to all of my loyal class members because without you there would be no CrossFit KOP. To the staff at Fairmount Athletic Club, a HUGE thank you for the use of the space and support of CrossFit and the principals behind it! We have some new equipment on the way and in the new year, look for an expanded class schedule.

and the WINNER of the Class Challenge is...

The Saturday 10:30AM class, they reign supreme!!!
Congratulations on a job well done team!

I hold two private CrossFit classes a week and they went head to head with the 3 Minute challenge!

3 Minutes of Rowing for total calories = Reps
3 Minutes of Barbell Thrusters (65/45)
3 Minutes of Burpees

Saturday scores below:
Tim - 124
Hannah - 120
Lisa - 97
* Aimee - 148

Saturday's Class average 114 vs. Tuesday's Class average of 104!

* I jumped in for fun today, but my score was not counted in the class total!

W.O.D.

21-15-9

Deadlifts

Pull Ups

Nicole 4:51

Paul 5:37

Dawn 3:45

Doreen 4:48

Hannah 4:11

Miranda-5:27

Lindsay-7:27

Laura-5:55

21-15-9

Box Jumps

Burpees

Nicole 7:20
Paul 5:49

Dawn 6:15

Doreen 5:50
Hannah 6:55

Miranda-6:55

Lindsay-7:13
Laura-5:27

Eileen-10:19

21-15-9

KB Swings

Squats

Nicole 3:42

Paul 2:54
Dawn 3:45

Doreen 2:54

Hannah 2:33

Miranda-3:15

Lindsay-3:40

Laura-2:19

Something FILTHY, but not the original

For time:
Run 200M
50 Box jumps
Walking Lunges 50 steps
50 KB Swings
50 Push press, 45 pounds
50 Back extensions
50 Jumping pull-ups
50 Burpees
50 Squats
Run 200M

Awesome turn out at 6AM team!!! We had a record 13 people! WOW! Fantastic!

Hannah-25:49
Jeff - 22:49
Paul- 21:00
Danielle- 30:08
Lisa 24:44
Laura 18:32
Jason 28:32
Tim 31:17
Tim P.-16:48
Lindsey- 20:31 (scaled 30)
Trisha - 20:01 (scaled 30)
Ed- 29:20
Doreen- 21:00

7 Rounds of Joy!!!

7 Rounds:
10 SDLHP (55/35)
10 WB (20/10)
10 Ring Push-ups
10 Box Jumps
10 Sit-ups