W.O.D. 9.10.21

TEST DAY - RECORD RESULTS

1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

CLICK HERE to compare to 6.16.21 

 Cash out:

4 Rounds for time of:

10 OHS (use 60% of your 1 RM Snatch + OHS)

10 Bar facing Burpees over the Bar

Quote: 

Be willing to be a beginner every single morning. 

- Meister Eckhart

W.O.D. 9.9.21

AMRAP in 10 Minutes:

50 Air Squats

10 Hang Power Cleans (95/135#)

5 Ring Muscle Ups

Rest 5:00 

AMRAP in 10 Minutes:

50 Forward Lunges in Place

10 Dumbbell Hang Power Cleans (35/50#)

10 Handstand Push-ups

Quote: 

The joy of life comes from our encounters with new experiences, and hence there is no greater joy than to have an endlessly changing horizon, for each new day to have a new and different sun…. Don’t settle down and sit in one place. Move around, be nomadic, make each day a new horizon. 

- Jon Krakauer

W.O.D. 9.8.21

Build to a heavy 2 RM Deadlift

Cash out:

AMRAP in 7 Minutes:

12/15 Calories Air Bike

12 Deadlifts (@60% of your 2 RM)

Quote: 

Take the first step in faith. You don’t have to see the whole staircase, just take the first step. 

- Martin Luther King, Jr.

W.O.D. 9.7.21

Today we will  be honoring these 13 service members killed in Thursday's attack at the airport in Kabul. The attack marked one of the deadliest days for American forces in the past decade of the 20-year war in Afghanistan — and took place just days ahead of the U.S.'s planned full withdrawal from the country that was overtaken on Aug. 15 by the Taliban. 

Thirteen Rounds for time of:

26 Calorie Row

8 Strict Pull-ups

21 Shoulder to Overhead (65/95#)

Coaches Notes:

An intermediary scale for this would be 6 rounds for time.

An introductory scale for this would be 3 rounds for time. 

Quote:

The visionary starts with a clean sheet of paper, and re-imagines the world. 

- Malcolm Gladwell

W.O.D. 9.6.21--UPDATE at the LYONS DEN!!

AT THE LYONS DEN 555 W. Beidler Road, King of Prussia 

Join us TODAY at 10 AM for this FREE FRIENDS AND FAMILY WORKOUT at the LYONS DEN!

For time in Teams of 4 Complete: 

 500 Meter Run 

then... 

 400 Double Unders 

200 Thrusters (Dumbbell or Barbell)

200 Burpees

20 Tire Flips 

then... 

500 Meter Run 

 The runs are done together as a team. 

 All members must be back from the run before the middle portion can begin. The middle work will be done as a chipper. Two team members can work at the same time to complete the reps. 

During the Double Unders - the non working partners will hang from the pull-up bar

During the Dumbbell Thrusters - the non working partners will hold the dumbbells or barbell in a static front rack hold

During the Burpees - the non working partners will hold a high plank.

 Community Notes: 

 Join us TODAY for our Free Family and Friends WOD at 10am AT THE LYONS DEN!

555 W. Beidler Rd, King of Prussia

Quote:

It is not the mountain we conquer but ourselves. 

- Edmund Hillary

W.O.D. 9.5.21

Join us at 9 AM for CARDIO Sunday!!!

For Time: 

Row 250/200m 

Row 500/400m 

Row 750/650m 

Row 1,000/800m 

Row 750/650m 

Row 500/400m 

Row 250/200m 

Rest 1:00 between efforts 

Quote:

"Keep away from people who belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great." 

— Mark Twain

W.O.D. 9.4.21

As a two person team complete the following for time:

150 Pull-ups

150 Push-ups

150 Front Squats (55/75#)

150 Hang Power Cleans  (55/75#)

150 Push Press  (55/75#)

150 AB-Mat Sit-ups

150 Double Unders

Community Notes:

THE GYM is now WITHOUT POWER... be prepared to adapt and overcome, have some fun and workout!

Sunday 9/5 at 9 AM join us for some Cardio FUN!

Monday 9/6  at 10 AM we are hosting a FREE friends and family workout--> no previous experience is necessary. Hope to see you there!

Quote:

"Rule your mind or it will rule you." 

— Horace

Help us REBUILD CrossFit King of Prussia

 

CLICK HERE to donate

W.O.D. 9.3.21

 5 Rounds for time of:

500 Meter Row

1 - 15 ft. legless rope climb

3 - 15 ft. rope climbs

Community Notes:

Saturday 9/4 you have two options now 7 AM (a surprise workout...kicked up a notch) or 9 AM daily WOD!

Sunday 9/5 at 9 AM join us for some Cardio FUN!

Monday 9/6  at 10 AM we are hosting a FREE friends and family workout--> no previous experience is necessary. Hope to see you there!

Quote:

"Success is actually a short race—a sprint fueled by discipline just long enough for habit to kick in and take over." — Gary Keller

W.O.D. 9.2.21

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

TEST DAY - RECORD RESULTS

"DT" 

 Five rounds for time of: 

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

REST 5:00 Minutes

Build to a Heavy Hang Power Clean

CLICK HERE to compare to 3.15.21

CLICK HERE to compare to 6.3.21

Community Notes:

Saturday 9/4 you have two options now; 7 AM (a surprise workout...kicked up a notch) or 9 AM daily WOD!

Sunday 9/5 at 9 AM join us for some Cardio FUN!

Monday 9/6  at 10 AM we are hosting a FREE friends and family workout--> no previous experience is necessary. Hope to see you there!

Quote:

"Nobody's a natural. You work hard to get good and then work to get better. It's hard to stay on top." 

— Paul Coffey NHL star

Athlete of the Month

Congratulations Alex B!!!

Name: Alex Bratcher Age: I’m 29 (30 in October 🎃) 

Home town: I’ve lived all over, but I consider myself “from” Sarasota, FL 

Did you ever play any sports? I played soccer for about 7 years. 

Hobbies? I’m an online gamer and I do a ton of puzzles. 

Goals for 2021/2022? I want to get the handstand walk by the end of the year and strict pull ups by next summer. 

What do you love about CF KOP? I love the culture of CFKOP. I’ve had to scale a lot of the workouts since I started and I’ve never felt insecure about it. Everyone is super encouraging and is happy to support you because they’ve been there. 

Do you have a favorite Coach/coaches? This feels like a trap. Nonetheless, Colette. She always calls me out when she knows I can do more, even if I don’t believe I can. Jason is a close second. 

Favorite WOD/gymnastic skill or lift? Now that I can finally do them, handstands! 

Least Favorite WOD skill or lift? Overhead squats. 

If you could make up your dream WOD, what would it be? My dream WOD would be some variation of power cleans, handstands, rowing, and DB clean & jerks - my confidence boosters.