12.26.22

We are CLOSED today, but don't forget to give this classic AT HOME WOD a go!

100 Burpees for time. 

Post score to comments or tag us in a video @crossfitkop

Quote: 

“Maybe Christmas doesn’t come from a store. Maybe Christmas perhaps means a little bit more!” 

– Dr. Seuss

12.25.22

MERRY CHRISTMAS from our CrossFit KOP Family to yours!

Enjoy the Holiday, see you on the 26th for our regular schedule.

We will be closed Sunday 12/25 and Monday 12/26.

Quote: 

“May your walls know joy. May every room hold laughter and every window open to great possibility.”

 – Unattributed

12.24.22

12 Days of Christmas--CrossFit Style 

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Box Jumps (20"/24") 

4 Push-ups 

5 Med Ball Cleans (14/20) 

6 Burpees 

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115)

OR

RX + version...

1 Deadlift (185/275) 

2 Handstand Push-ups 

3 Chest to Bar Pull-ups

4 Push-ups 

5 Squat cleans (75/115)

6 Burpee box jump over

7 Toes to Bar 

8 Clean and Jerks (75/115) 

9 Sumo Deadlift High Pulls (75/115) 

10 Two-fer -Wall Balls (14/20) to (9ft/10ft) 

11 Thrusters (75/115) 

12 Power Snatches (75/115) 

 Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Handstand Push-ups; 1 Deadlfit...then 3 Box Jumps; 2 Handstand Push-ups; 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. 

You can work in teams of 2 if you want!

Advent Day 24:

Largest set of two-fer wallballs in one set 

Top Rx and Scale M/F all are awarded a ticket

***Advent Bonus***
Anyone who completes the 12 Days of Christmas Workout today will receive a ticket!

Classes TODAY:

Rolling heats between 8:00 AM and 11:00AM

Holiday Schedule:

Friday 12/24 - 8:30-11:00 AM (rolling heats) 12 Days of Christmas Workout.

Saturday 12/25 and Sunday 12/26 - CLOSED.

Saturday 1/1 and Sunday 1/2 - CLOSED.

Quote: 

“We make a living by what we get. We make a life by what we give.” 

– Winston Churchill

Due to Icy Conditions- 5:30PM will be cancelled

 

Due to icy conditions there will be no 5:30 pm CrossFit class tonight Friday 12/23. 

Please drive safely and have a Merry Christmas. 

We hope to see you at 8:30 am tomorrow for the 12 days of Christmas workout.

12.23.22

Complete as many rounds as possible in 15 minutes of: 

3 wall walks 

12 dumbbell snatches 

15 box jump-overs 

Ladies: 35- lb dumbbell, 20-in box

Gentlemen: 50-lb dumbbell, 24-in box

Cash out:

5 sets of 5 Strict Chest to Bar Pull-ups

Advent Day 23:

Heaviest DB Snatch R/L (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

“When eating fruit, remember the one who planted the tree.” —Vietnamese Proverb

12.22.22

TEST DAY - RECORD RESULTS

'HELEN' 

3 Rounds for time of:

400 Meter Run 

21 Kettlebell Swings

12 Pull-ups 

CLICK HERE to compare to 4.14.22

CLICK HERE"to compare to 8.8.22

Advent Day 21:

Max Calories Row in 3:00

Quote: 

“Acknowledging the good that you already have in your life is the foundation for all abundance.”

 —Eckhart Tolle

12.21.22

Deadlift 

5-5-5-5-5 

 Cash out: 

AMRAP in 8 minutes: 

Ladder up... 1 Deadlift, 1 Handstand Pushup 

2 Deadlifts 2 Handstand Pushups 

3 Deadlifts 3 Handstand Pushups 

4 Deadlifts 4 Handstand Pushups....etc 

 (Ladies 155#/ Gentlemen 225#) 

 Advent Day 22: Heaviest 5 RM (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

“A thankful heart is not only the greatest virtue, but the parent of all the other virtues.” —Cicero

12.20.22

27-21-15-9 reps of:

Thruster (65/95#)

Chest to Bar Pull-up

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Advent Day 20:

Max Sandbag hold (your choice weight) (M/F)

Quote: 

“Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough.” —Oprah Winfrey

CrossFit KOP Happenings!

Mark your Calendars!!!

12 Days of Christmas Workout 12/24 8:30-11:00 AM (rolling heats)

Closed December 25th and 26th - Merry Christmas!

Pop-up Kids and Teens Class Wednesday 12/28:

CrossFit Kids (ages 5-12) - 1:15 - 2:00 PM 

CrossFit Teens (ages 13+)- 6:30 -7:30 PM 

Members and non-members welcome $20 drop in.

Closed December 31st and January 1st - Happy New Year!

Classes at the Lyons Den:
January 7th/8th - CrossFit Level 1 Certificate Course at CFKOP

February 18th/19th  - CrossFit Level 2 Certificate Course at CFKOP

March 25th/26th - Burgener Weightlifting Course at CFKOP

April 1st/2nd - Super-total Event at CFKOP

April 15th/16th - CrossFit Level 1 Certificate Course at CFKOP

New Classes:

Teen Weightlifting Tue/Thurs 5:30 PM 

CrossFit Kids January Saturday Schedule - 10:15 AM on 1/14, 1/21, 1/28 and 2/4

CrossFit OPEN - “Friday night lights” Friday 2/27, 2/24 and 3/3 from 4:30-7:30. Register soon. games.crossfit.com

12.19.22

TEST DAY - RECORD RESULTS 

5 RM Bench Press 

 Cash out (not for time): 

5 Rounds: 

3 Pull-overs 

6 Toes to Bar 

9 GHD Hip/Back Extensions 

CLICK HERE to compare to 4.6.22

CLICK HERE to compare to 8.19.22

Advent Day 19:

Max 5 RM Bench Press (M/F)

Max 1 RM Bench Press (M/F)

Community Notes:

Join us on Saturday 12/24 for 'rolling heats' of the 12 days of Christmas WOD from 8:30-11:00 AM.

CrossFit King of Prussia will be CLOSED on Sunday 12/25 and Monday 12/26, we will resume normal schedule on Tuesday 12/27. 

Quote: 

"He who sweats more in training bleeds less in war." 

 - Greek proverb.

12.18.22

5 Rounds for time of:

400 Meter Run

30 Double Unders

- Rest 1 Minute-

500 Meter Row

30 Double Unders

- Rest 1 Minute-

Advent Day 18:

Max Double Unders in 3:00 (M/F)

Quote: 

"Yesterday I dared to struggle, today I dare to win." 

 - Bernadette Devlin.