W.O.D. 4.24.12

Eyes on the prize!

Three Rounds for time:
500 Meter Row
10 One arm Dumbbell Snatch 5R/5L*
20 Wallballs (14/20#) to 9ft/10ft target

*scale weight according to level and ability-this years Regional weight is 70# for ladies and 100# for gentlemen.

Quote:
“Coming together is a beginning. Keeping together is progress. Working together is success.”
-Henry Ford

Results:
Mike P 16:03(65db)
Brett 14:18(55)
Tidmore 14:49(55)
Wax 13:39(55)
Jay E 17:04 (100)
Paul F 14:13(50)
Gina 16:47(35)
Pooch 14:46(45)
Kim C 18:35 (35)
John C 20:09 (100)
Jonathan 14:25 (20)
Peter O 16:04 (40)
Liz O 16:32 (25)
Nick 15:57 (50)
Chris T 16:26 (20/15)
Kara 15:52 (25)
Tori 19:17 (35)
Lindsey 16:06 (scaled)
Dawn: 17:23 (25#, WB some ROM)
Megs: 18:42 35#
Brynsey: 16:55 70#
Becky C: 18:33 25#, WB some ROM)
Robin 15:14 20#
Flounder 16:08 45#
Joe P. 15:16 45#
Tall Dan 11:24 50#
Breanna 15:50 25#
Ken 17:03 45#
Kyle 23:52 (12/8) Great first class!
Nathan 16:37 (20/12)
John S 13:40 (70)
Travis 15:55 (55)
Jaime 16:34 (45)
Jen Sch 13:39 (20/10/run)
BO 13:06 (35)
Josh F 16:14 (25/15)
Gabe 12:16 (50/run)
WW  15:32 (45/run)
Joe C 13:26 (45)
Alexis 15:37 (20/12)
Roman 15:05 (50)
JZ 15:34 (45/run)
Keith Doans
Jen S 19:04 (45)
JP 16:22 (20/14)
Shawn 13:04 (45)
Denise 15:28 (35)
Katie 15:16 (20)
Rachel 12:41 (30)
Amy 15:22 (20/12)
Oleg 16:50 (55/ sub WB w shoulder press 65#)
Matt G. 17:04 (55)
Melissa 16:59 (20/10)
Paul 14:10 (70)
Jess C. 15:07 (35)
Miranda 16:06 45/sub WB w shoulder press 45#)
Faby 13:15 (70)
Alanna 17:49 (20/10)
Rebecca 14:33 (35)
Matt O. 15:49 ()55)
Leslie 16:19 (25/10)
Ernie 15:48 (50)
Kathy 16:30 (12/8 ROM)
John G. 14:20 (50/14)
Josh 13:02 (55)
Justin 16:46 (70)
BJ 11:36 (50)
Faby 13:11 (70)

GOLF OUTING!!!

On May 12th, Jason will be hosting his annual golf tournament that raises money for a Philadelphia University scholarship dedicated to his best friend who passed away in 2004 at the age of 25. The tournament, played in a best ball format, is held at the Ingleside Country Club in Downingtown, PA, and it will begin at 8:00AM. The cost of the tournament is $95.00 which includes your greens fee, cart, catered lunch at the Thorndale Inn and all you can drink beverages (beer included) throughout the day. If you would just like to golf, the cost is $80.00. All proceeds go directly towards the scholarship. The tournament is sponsored by Taylor Made so there will be prizes for longest drive, longest putt, lowest score and a raffle included with your greens fee. Jason would like to have an idea of how many people are interested by May 6th but you can register up until the morning of. If you have any questions, please talk to Jason. Thank you very much.


Click here to read more about the event.

W.O.D. 4.23.12

Lisa A - don't forget to grip that bar!!!

Robin - afraid of her own PR??

Christina

Travis grinds out 5!

Deadlift
5-5-5-5-5

then:
3 Rounds for time of:
15 Toes to bar
15 GHD Sit-ups

Community Notes:
Congratulations to Steph V for the completion of the Coaches Prep Course and to Gina, Keith, Kristin T and Dorothy for the completion of the CrossFit Level 1 Trainer Course.

Quote:
"Without education we are in a horrible and deadly danger of taking educated people seriously."
-G.K. Chesterton

Results:

Robin 165/7:41(scale)
Lisa A 175/7:21(scale)
Kara 155/7:10 (scale)
Chris T 135/6:59 ((scale)
Beth O 105/7:50 (scale)
Barb 155/6:59 (scale)
Lauren 145/8:52sc
Jay E 445/9:04dc
Chip 385/8:20
Peter 295/6:45
Lam 255/7:48sc
Roni 145/8:08sc
Cris A. 255/6:30sc
Jason B 400/7:20sc
Paul 345/5:15sc
Cline 225/8:09sc
Albert (CFAlbany) 345/5:00Rx
Megs 175/4:49 Rx
Jason 345 ---
Alexis 135/6:42 sc
Mike W 255/6:58 sc
Sarah W. 135/8:19 sc
Byrnsie 295/7:22 rx
Travis 325/6:49 sc
Christina 125/8:31 sc
Diego 245/6:03 Rx
Matt G 300/6:32
Matt O 320/7:30
Mel 190/6:47
TP 225/5ish rx
Tim H 245/8:20
Jeff 255/7:27
Luke 255/5:03
Sandy 150/5:27
Jen S 205/4:43 rx
John S 305/7:37
Josh S 295/6:30
Gabe 295/5:38
Justin R 265/4:41
John C 345/4:55 rx
Tobin 345/4:51 rx
Ernie 255/4:53
Dan L 295/6:38
Kim C 153/8:05
Joe C 285/6:26
Roman 285/7:49
Alison 245/7:10
Arin 148/5:54
Kathleen 133/6:13
Jim C 285/10:15
Mark B 275/7:43
Brian R 265/7:15 rx
WW 275/5:45
Denise F 9:17/185
Katie 9:22/145 scaled
JZ 7:22/275
Joe 7:31/275
Christine from CO 170/5:53
Kate K 165/6:54
Erika 185/7:12
Heather 165/7:08
Nick 2:55/8:55
Akeem 245
Harry 195/6:30scaled
Oleg 165/6:30scaled
Borden 335/6:52
Conn 335/7:50
Tidmore 265PR/7:27
Mike P 360PR/5:53
Paul S 365/7:02
Kate C 255
Faby 325/8:21
Joe P 7:31/275
Justin K 305/7:59
Pam 165/7:04
Melissa L. 165/7:10

W.O.D. 4.22.12

"A WoD down by the train tracks"

Rebecca

Erika

Steph B

The Rainy Day Crew

Josh F

The Adventures of P - Day 2

The first installment was such a huge success, I bet you can't wait to continue your adventure in installment 2!

Meet and Park at Frosty Falls for the start of your favorite adventure WOD

9:00AM ONLY

Friends and Family welcome free of charge!

Reminder:
Dress accordingly because Mr. Thunderstorm is supposed to visit...but that won't slow our superhero down as you will mostly be under the bridge!

WOD:
As individuals, go through each station Fight Gone Bad style. You have one minute at each station to accumulate as many reps as possible, and then move on to the next station for the next minute. Continue for 3 total rounds.

parallette burpees
jumping lunges
plate push press (45/25)
air squats

Paul 105/87/95
Shoeless 105/103/106
Jess 113/114/108
Rebekah 145/132/112
Elyse 118/105/106
Stasie 67/74/74
Josh F. 55/49/45
Steph B. 109 106/103
Erika 74/81/92


Quote:
"Life is either a great adventure of nothing."
-Helen Keller

W.O.D. 4.21.12

Best poses? I think Jess C. and Flounder!

Down by the river...it's a good song!

It's a bird, it's a plane, it's Super Jen!

Welcome Wax!

The last time everyone's hips were open! :)

Are you ready for the next adventure of P?

Coach P is hungry to take your CrossFit training to a whole new level. On April 21st & 22nd we will be hosting a CrossFit L1 Seminar so there will be no classes held in the box...however you should meet Coach P at Frosty Falls at 9:00AM on both days for the latest installment of the now infamous Adventure WOD. Mark your calendars as these are not to be missed! Please remember park at Frosty Falls. The weather is supposed to be beautiful but these Adventures happen rain or shine so come prepared!

Click here & here & here to see some of the past Adventure WOD's! Oh, and click here to see the WOD down by the river - the one that started it all!

In Teams of Three
800m run w/bag
30 total squat cleans
400m run
40 squat cleans
200m run
50 squat cleans

Quote:
“No, No! The adventures first, explanations take such a dreadful time ”
-Lewis Carroll

Results:
Ditty, Alison, Megs 14:18 (35#)
Jim, Tracy, Mike 15:07 (35#)
Jen, Alana, Jess C. 16:03 (35#)
Erika, Jess, Rhonda 16:23 (35#,20#)
Wax, Balmer, Josh Sch. 17:32 (75#)
Ellie, Heather, Lauren 18:10 (35#)
Flounder, Fab, Shoeless 18:48 (75#)

W.O.D. 4.20.12

Congratulations to Mike and Tracy on the birth of Erin Marie! She was born yesterday weighing in at 8 pounds, 4 ounces, and 20 inches long.


For total time and rounds complete the following.

100 Double Unders

then
AMRAP in 7 Minutes of:
10 Pistols (one legged squat- alternating R/L)
20 Kettlebell Swings 35#/55#

100 Double Unders

Community Notes:
Reminder -- the Gym will be closed this weekend for the Level 1 trainer course. We will host a 9:00AM Adventure WOD both days. Meet and park at Frosty Falls. Rain or Shine.

Dorothy, Gina, Keith and Kristin T. will all be going through the course this weekend. Wish them luck!

and...

Happy Birthday Nina!

Quote:
“When you reach the top, keep climbing.”
-Proverb

Results:
Rx:
John C 10:11/4
Mike P 17:12/5
Jamie 16:24 + 3
Jen S. 11:07 + 4
Keleigh 12:56 + 4
Shoeless 13:47 + 2
Faby 23:08 + 4
Jason 10:36 + 4
Matt O 10:49 + 2

Scale:
Alanna 17:39/4 (50DUA/thinbkl/18#)
Tidmore 14:17/3 (SU)
Jay E 21:05/4 (Blue)
Lam 11:55/3 (17box)
Ellie 15:31/3 (13box/26#)
Gina 13:54/4 (blue)
Mike S. 23:04/3 (DU&DUA/Blk/35#)
Chip 15:05/5 (blue)
Peter 10:48/4 (blue)
Dawn 18:01/3 (box)
Kim C 12:49/3 (band/35)
Susan 17:34/4 (squatsubforDU)
Barb Z 17:23/3 (box)
Lauren 20:17/3
Kara 18:18/3
King 16:43/3 (box)
Jim C. 11:51/3 row/box
Sharon 18:45/4
Megs 12:29/4 box
Stasie 15:38/4 band
Kim G 14:42/3 band/singles
JNa 16:45/3 (35/du)
Lisa C. 17:11/4 SU/band
Jeremy 17:52/3 box
Mrs. Peterbutt 13:35 + 3 scale
Mr. Peterbutt 10:31 + 3 band
Dee Dee 14:19 + 3 band
Katie 12:48 + 3 SU/band
Tim H. 14:27 + 4 scale
Nathan 13:27 + 3 scale
Shawn T. 11:52 + 3 ROM
Kyle 17:48 + 3 (17”/35#)
Borden12:33 + 3 band
Nick 15:30 + 2 13” (SU)
Tracy 14:15 + 3 band/26#
Derreck 13:48 (55#/band/SU)
Alison 16:34 + 5 band
Paul 20:26 + 3 (70#/17”)
Melissa 19:50 + 3 (26#/13”)
Rebecca 13:10 + 4 band
Ph 17:54 + 5 (bands)
Justin R 15:21 + 2 (band, 50DU)
Heather 11:55 + 3 (dua, 35#)
Alexis 13:38 + 2 (35DU, 26#, band)
Josh S 10:26 + 3 (plate)
John S 10:44 + 3 (plate)
WW 17:02 + 3 (squats)
Kathleen 15:24 + 2 (band/plate)

Photos:

W.O.D. 4.19.12

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Video:

WOD Demo with CrossFit King of Prussia - video [wmv] [mov] [HD mov]

Notes:

2012 Regional Workouts announced, and The CrossFit Games Update: April 18, 2012.

Quote:
“See yourself confronting your fears in your mind's eye and handling those fears like a champ.”
-Les Brown

Rx Results:
Danny 9:31
Aimee 12:40
Vinny 9:31
Cate 12:56
TP 8:50
P 8:48
Mike V 8:29
Sam B. 7:33
Josh 14:04
TimNY914 9:46
Peter 11:40
Mike P 10:23
Travis 16:28
Olan 13:35
Sam B 7:51 (2nd time)
Mr. Peterson 14:16
John S 14:19
Gabe 13:26
Justin 12:19

Scale:
LP 10:28 (65#)
Kate 10:00 (65#)
KT 10:00 (65#)
Nick Z 11:36 (65,ringpullup)
Cline 14:43 (65)
Kate K 13:45 (65)
Lauren 16:16 (65)
Chip 14:20 (95,rings)
Mark 15:46 (95,band)
JB 15:18 (45)
Pouch 15:28 55/band
Steve Z 18:24 35/band
Mike S 17:05 65
Roni 13:13 53/band
Paul 15:41 95/band
Rebecca 65/band
Elyse 16:52 55
Rachel R. 16:03 53/band
Pat 75/band
Sharon 21:15 (65/RR/Row)
Alanna 16:09 (35/band)
Jess C. 18:29 (65)
Becky C. 19:28 (65)
Kerry 12:56 (65)
Andrea 21:42 (45/jump)
Robin 18:04 (45/jump)
Dawn 17:18 (35/band)
Chris 13:15 75#
Diego 15:05 95#/ROM
Vinnie G 15:15 65#
Rhonda 12:37
Matt O 15:02 75#
Kelly 13:38 45#
Heather 13:44 53#/Blue
Tracey 12:45 55#/green
Ben 14:15 53#/purple
Luke 15:18 65#
Keith 15:12 95#
Kim C 15:15 53#/ROM
Steph V 14:38 65#/Green
Alison 15:17 65#/ROM
Rachael 15:18 55#
WW 15:15

W.O.D. 4.18.12

Drowning is quick and silent, a child can drown in as little as one inch of water. Click here to check out ISR and take the steps necessary to safeguard your child.

The Jerk (Split or Push)
1-1-1-1-1-1-1

and
Max height Box jump

CrossFit Kids initiatives:
CrossFit Kids supports Infant Drowning Resource. On a personal level we have enrolled Chloe to start on 4/30 locally in ISR; I am in conversations to get two trainers in our community certified to teach our CF kids how to save themselves.

CrossFit KoP is also one of the six affiliates world wide supporting the launch program of SAT Prep. Contact Aimee with questions on this program, it will run on Monday's at 5:30PM next date is 4/23.

Mark your calendar for the Workout for HOPE on June 9th to benefit St. Judes. We will most likely pair up with the larger community on this or host at our box. Keep your eyes open for details.

We will soon have a donation bucket for "coins" for Kenya to help build the CrossFit Schools in Africa.

Video:
The CrossFit Kids Initiatives - video [wmv] [mov] [HD mov]

Quote:
"A successful man is one who can lay a firm foundation with the bricks others have thrown at him."
-David Brinkley

Results:
Paul F 225 PR / 28.5"
Rachel 110 PR / 33"
Roni 110 / 31"
King 195 / 41"
Pat P 215 / 38"
Gina 93 PR / 26"
Rebecca S 110 / 30"
Kim G 90 PR / 20"
Wax 200 PR / 36"
Jay E 290 / 30"
Sandy 195 / 30"
Chris A 133, 40"
Sy 103, 30"
Steph B 105, 31"
Susan 120, 31"
Dorothy, 150, 30"
Sarah 100, 25"
Mike T 225, 52"
Gabe 185 PR, 44 3/4"
Mel 125
Ryan 150/ 46"
Brian R 215
Ben 155/43.5"
Pat Pend. 185/46"
Lam 205/46"
Joy N 115/30"
Plentus 255/46"
Matt O 135, 37"pr
Tim H 155, 38"pr
Joe P 150 41.75"pr
Flounder 175, 37"pr
Faby 205, 46"pr
Cline 145pr,??
Matt G 225pr, 42"
Conn 205, 44"
LP 125pr, 34"
Kate K 110pr, 27.5"
Danny 275
Borden 135,34"
KT 135
Akeem 175, 36.5"
Randy 175pr, 36.5"
Paul S. 205, 29"
Mel S 73, 33 1/8th"
Shoe 225pr, 46"
Vinny 255
Justin K. 225pr, 46"
Kate C. 135
Nick 205, 46"

The cow is coming! The cow is coming!

Reminder that our grass fed cow is arriving between 9:30 and 11:30 on Wednesday 4/18. Donkey will be there to coordinate shares, etc. If you cannot get there by 1PM, it's advised to leave a cooler with your name on it so that we can store your share without danger of defrosting. If you would like a text or call that the share has arrived, shoot Donkey an email with the phone number you want her to alert.

Next cow payment is due May 26, and there are still slots available. This will be the last cow we get at our present discount level and we have been granted extra shares to meet some additional demand that's come up. If you're interested, don't forget to sign up. Also, we now have a link on the blog directly to the spreadsheet. (Check on the right with the other links!).

Thank you!

W.O.D. 4.17.12

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Today we do this workout to honor a fallen hero.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 75/55#

Community Notes:
This weekend we will be hosting a CrossFit Level 1 Trainer course at CrossFit KoP. Our facility will be closed but in lieu of our regular 9/10AM classes we will host a T & P Outdoor Adventure WOD on both days at 9:00AM. Meet and park at Frosty Falls. This will occur outside rain or shine so come prepared. Friends and Family are welcome, this is a FREE class. There will be NO kids classes this weekend.

Quote:
"All experience is an arch, to build upon."
-Henry B. Adams

Results:
King 14(55kb, scales)
Gina 13(44kb, scales)
Paul F 11(70kb, scales)
Brett 11(55kb, scales, jumping mu)
Pat P 10(55kb, scales)
Derrick 8 (70kb, scales)
Becca 12 (44kb, scales)
Jay E 13 (70kb, scales/jumping mu)
John C 6 rx
Kim C 8 (44, jmu abmat)
Matt 8 (53, jmu)
Peter 10 (scales)
Liz 13 (26/35, ring dips, scaled hspu)
Mike W 9 (55, jmu)
Tori 9 (scaled)
Lindsey 20 (ring dips, knee pu, stink bugs)
Chris 11 (scaled)
Kara 12(35, ring dip, abmat & plate)
Olan 5 Rx
Drew 5 MUT
Becky 6 MUT, 35#
Aimee 12 Rx
Megs 5 MUT
Susan 5 MUT, 44#
Jason 1 Rx
Alison 12 (SBMUT)
Bre 8 (SBMUT35)
P 12 Rx
Gabe 0 Rx
Ph 12 (SBMUT)
WW 12 (SBMUT55)
John Sch 8 (SBJ)
Keith 8 (Rx)
Justin R 9 (SBMUT55)
Matt O 8 (SBJ)
Kate 7 (Rx)
Vin 8 (Rx)
Sharon 8 (SBMUT45)
JZ 8 (MU/JMU, 55#, 1 AM)
Ernie 9 (JMU, 55, AM)
Diego 3 Rx
Ben 12 (JMU, 55, SB)
Stasie 8 (MUT, 44, plates + AM)
Kathy B. 6 (MUT, SB)
Lisa 9 (MUT, 44, SB)
Ditty 6 (MUT, 44, SB)
Josh F. 6 (MUT, 35, SB)
Joe P. 6 (53#, AM)
Travis 7 "scaled"
Balmer 6 (JMU, 70, AM/SB)
Jess C. 7 (MUT, 53#, plates + AM)
Randy 8 (MUT, SB)
Dee Dee 8 (MUT, 44, plates + AM)
Stacy 9 (MUT, 35#, SB)
Kathryn 9 (MUT, 44#, SB)
Amy 8 (MUT, 35#, SB)
Nick 8 (AM)
Faby 14 (JMU)
Jen S. 7 (JMU)
Paul 9 (JMU)
Jeremy 8 (MUT, 55#, SB)
Justin 8 (JMU, AM)
Josh 6 (JMU, HS practice)
Leslie 8 (MUT, 44#, SB)
Kathy 7 (MUT, 35# Russian, 15# shoulder press)
BJ 7 (JMU, plate + 2 AM)

Photos: