W.O.D.1.1.14

Thank you to all of our members for a great 2013 and the prospect of an amazing 2014!

Enjoy the day off with your friends and family. 

CrossFit King of Prussia is CLOSED today and will re-open tomorrow with our normal schedule.

W.O.D.12.31.13

Get your new BBC hoodie today, limited quantities!

For time:

150 WallBalls (14/20 to 9/10ft)

*(Every Minute on the Minute complete three toes to bar!)

Your score is the total time to complete all 150 WallBalls

Community Notes:

Today we will run the following classes

9:30 AM
10:30 AM - Structured and BBC Strength
12:00 PM

Is anyone interested in purchasing a portion of a Cow Share? If so post to comments or email Melanie at Melanie@crossfitharmony.com

Quote:

“Success is not final, failure is not fatal: it is the courage to continue that counts.”

― Winston Churchill

W.O.D.12.30.13

Hang Power Snatch

3-3-3-3-3

Cash out:

3 Rounds for time of:

9 Hang Power Snatch @ 80% of your 3RM

6 Overhead Walking Lunges (athlete uses the HPS bar)

3 Muscle Ups

Community Notes:

Tomorrow, Tuesday, December 31st we will run the following classes:

9:30 AM

10:30 AM - Structured and BBC Strength

12:00 PM

New Years Day: Wednesday, January 1st, 2014:

CLOSED

Quote:

"It is amazing how quickly the kids learn to drive a car, yet are unable to understand the lawnmower, snowblower or vacuum cleaner."

- Ben Bergor

W.O.D.12.29.13

For Time:

20 Back Squats (155/225#)

30 Handstand push-ups

40 Calorie Row

50 Burpees

Community Notes:
CrossFit King of Prussia is hosting a  CrossFit Weightlifting Trainer Course on August 2nd and 3rd 2014...check it out and click here  to register today!

Quote:

“All the art of living lies in a fine mingling of letting go and holding on.” -Henry Ellis (1721-1806)

W.O.D.12.28.13

20 minute AMRAP
(odd  minutes= Deadlift, even minutes = Double Unders)

In this workout, you will perform double unders from 0:00 to 1:00 and then deadlifts from 1:01 to 2:00 and so forth until you get to 20 minutes.  Your score will be the total number of double unders and deadlifts performed...for instance 500/150.   The weight for the Deadlift is 135/95#...it should be a weight that is very easy for you to move when you are not fatigued.  Also, the double unders should only be performed if you are proficient enough at them that you get fatigued. 

  

Quote:

The foolish man seeks happiness in the distance; the wise grows it under his feet. 

~James Openheim

W.O.D.12.27.13

Overhead Squat

15 Rep Max

take approximately 5 sets to get to your max 15 rep Overhead Squat

Cash out:

3 Rounds for time of:

10 Overhead Squats @ 70% of your 15 RM

2 Rope Climbs

Quote:

“The most important thing is to enjoy your life—to be happy—it's all that matters.” 

― Audrey Hepburn

W.O.D.12.26.13

Teams of four complete the following for time: 

300 Pull ups
400 Push ups
500 Sit ups
600 Squats

Execution: 

This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups). FORM COUNTS!! Scale as necessary based on class size and level and ability.  

Community Notes:
Today, Thursday, December 26th we will run the following classes:

9:30 AM

12:00 PM

4:30 PM

5:30 PM

6:30 PM - BBC - Strength class

Quote: 

“Count your age by friends, not years. Count your life by smiles, not tears.” 

― John Lennon

W.O.D.12.25.13

CrossFit King of Prussia is CLOSED today -- Merry Christmas!

Tomorrow, Thursday, December 26th we will run the following classes:

9:30 AM

12:00 PM

4:30 PM

5:30 PM

6:30 PM - BBC - Strength class

W.O.D.12.24.13

12 Days of Christmas at CrossFit KoP
1 Deadlift (185/275)
  2 Hand Stand Push-ups
  3 Box Jumps (21"/25")
  4 Med Ball Clean (14/20)
  5 Clean and Jerk ( 75/115)
  6 Toes to Bar
  7 Burpees
  8 Sumo Deadlift High Pull (75/115)
  9 Wall Balls (14/20) to (9ft/10ft)
10 Thrusters (75/115)
11 DB Squat Snatch 11L/11R 25/40

12 Wall Ascents (6ft/8ft)

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete (1 Deadlift)...then (2 Hand Stand Push-ups and 1 Deadlfit)...then (3 Box Jumps, 2 Hand Stand Push-ups and 1 Deadlfit)...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

We are allowing the workout to be done in teams of two, one athlete working at a time OR SOLO.  This is a slightly different than the version we have run in the past and will prove to be even better!  As always we can scale this according to level and ability...drop in rate is $20 for any visitors.

Community Notes:
CrossFit KoP will be closed tomorrow for Christmas, December 25th. 

Quote:

"He who has not Christmas in his heart will never find it under a tree."

-Roy L. Smith

W.O.D.12.23.13

 Welcome to David and Christine from DC!

 Erika on the GHD

Fayth smiles for her picture!

4 Rounds for time of:

500 Meter Row

20 GHD Sit-ups

20 Hip Extensions 

Today we will run a regular schedule of classes, tomorrow, Tuesday, December, 24th we will run the following classes:

6:00 AM

7:00 AM

9:30 AM
10:30 AM - BBC-  and Structured Strength class

12:00 PM

Get ready for the 12 days of Christmas tomorrow, this can be done as an individual WOD or as a team!

Quote:

"If the only tool you have is a hammer, you tend to see every problem as a nail."

-Abraham Maslow

W.O.D.12.22.13

The Inverted  Burpee

5 Rounds for time of:

10 Inverted  Burpees

15 Wall Balls (14/20# to 9/10 ft)

20  Burpees

Community Notes:

Click here to see the CFKoP Holiday Schedule. Join us on Christmas Eve for the 12 Days of Christmas WOD...not to be missed.

  Quote:

"It is impossible for a man to learn what he thinks he already knows." 

-Epictetus