W.O.D.3.19.14

Split Jerk

1-1-1-1-1-1-1

EMOM for 8 Minutes:

3 Split Jerks @ 75% of your 1 RM

Community Notes:

CrossFit Harmony will be running another Girls on Girls Competition on Saturday, May 31st at 9:00AM. This is a female-only partner competition and the cost per team is $100 (includes a t-shirt). For more information about the event, please visit www.GirlsonGirlsThrowdown.com. 

CrossFit King of Prussia members are able to pre-register for this event! If you're interested, please send an email to info@girlsongirlsthrowdown.com indicating your desire to participate and you gym name. The ticket pre-sale ends on Sunday, March 23rd, so act now to reserve a spot.

More notes:
Coach Plentus is running Clean and Jerk Clinic at KoP on Sunday, 3/30 from 12-3pm and has a few spots open. Click here to register today.

Quote:

“You only live once, but if you do it right, once is enough.”
― Mae West

Cow Share Saturday

Nancy Lowell from Philly Cow Share will be at the gym on Saturday from 9:00AM-12:00PM to answer all your questions about grass-fed beef and offer some tasty samples.

She will walk you through the order process, talk about how much space you need for a one eighth share in your freezer, and give you some ideas on making the most of your CowShare. She'll also be able to talk to you about shares of pork too!

As always following the 14.4 WOD...we will also have a stink and drink!

W.O.D.3.18.14

Welcome back Seshu!!
 
"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans (135/95#)

(Compare to 5.19.13) or

(compare to 6.15.11) or (5.29.12)

Community Reminders:

Don't forget about the Maltz Challenge on Friday 3/21 at all classes. At 12:00 Aimee will be coaching a special edition with some local visitors!

Join us on Saturday 3/22 at 9:00AM for 14.4 (the second to last OPEN WoD).  Heats based upon arrival, all members and spectators are welcome!

Quote:

"Dreams can still come true; you need a great deal of energy and determination, and a little bit of luck."
-Stefano Gabbana

W.O.D.3.17.14

St. Pat's Partner WOD:

AMRAP in 20 Minutes
14 Thrusters (95#/65#)
14 Power Snatches (95#/65#)
14 Push Jerks (95#/65#)
14 Hang Squat Cleans (95#/65#)

Teams of two athletes will compete the above work.  Partner switches will be allowed every 7 reps.  Your teams score will be the total number of rounds and reps

St. Patrick's Day Toast:

Here’s to a long life and a merry one.

A quick death and an easy one

A pretty girl and an honest one

A cold beer – and another one!

Photos:

Best "spirit" partner team

 Where's your pot of gold?
"Diane found hers"

 "twinsies"

W.O.D.3.16.14

Bench Press

5-5-5-5-5

Cash out:

3 Rounds for time:
Tire sled drag (length of the gym) (95/135#)

20 Kettlebell swings (35/55#)

Quote:

"Genius is one percent inspiration and ninety-nine percent perspiration."

-Thomas Alva Edison

W.O.D.3.15.14

Workout 14.3

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Community Notes:
Click here to read Coach P's strategy on 14.3.


Quote:

"Ever tried. Ever failed. No matter. Try again. Fail again. Fail better."

-Samuel Beckett

Photots:

 Results:

Maltz Challenge 2014

On Friday, March 21, 2014 the 8^th Annual MALTZ CHALLENGE will be held by DEA Offices around the world to honor the Marines, soldiers, sailors, airmen, and Coast Guard personnel who made the ultimate sacrifice to preserve our freedom. CrossFit King of Prussia is honored to be hosting this special event for the 5th year running.  On Friday 3/21 this will be the daily workout at CFKoP which can also be cut in 1/2 or done with a partner.

The Maltz Challenge is named after Air Force Master Sergeant Michael Maltz, brother of SOD Special Agent in Charge Derek Maltz. MSgt Maltz was a para-rescue jumper who was killed in action, along with five colleagues, during a medical evacuation of sick Afghani children in March 2003.  Since 2007, DEA has paid tribute to fallen heroes from all branches of the military through the Maltz Challenge. 

The WOD is:

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run

W.O.D.3.14.14

 5:30PM crew--dedication on a Friday night...

WW takes a top spot tie with 1:29 on the 500M Row!

All for time

1000 Meter Row

then

(3 Rounds of)

15 Push-Ups

30 Air Squats

45 Double Unders

then

1000 Meter Row

Community Notes:

We will host the open wod 14.3 on Saturday starting at 9:00AM.  We will place you in heats based on arrival time.  We will also be hosting a Zella trunk show and post WOD brunch and snacks, bring some food to share and hang out.

There will be a 10:00AM CrossFit Kids "cubs" class on Saturday.

Quote:

"Those who cannot remember the past are destined to repeat it."

-George Santayana

W.O.D.3.13.14

9:30 Ladies SQUAT! 

 Welcome to Vlad

Warm Up:

Front Squat Mobility

Strength:

Front Squat

5-3-1

Conditioning:

3 Rounds for time:

10 Front Squats (use about 65% of your working 1 RM)

20 Box Jumps (20/24")

Community Notes:
CrossFit KoP member Jeremy McKeon will be hiking the Appalachian Train (beginning in a week from today!)  Wish him luck and click here to follow his blog and keep up with his adventures.

Any ideas for 14.3? What do you think?

Quote:

"Mistakes are part of the dues one pays for a full life."

-Sophia Loren

Steve's Club King of Prussia

On Saturday April 5th the 9am and 10am classes will be sponsored by Steve's Club King of Prussia (https://www.facebook.com/StevesClubKOP).  Steve's Club King of Prussia is our local chapter of the Steve's Club National Program (http://www.stevesclub.org/) Through this program we are able to provide free CrossFit Classes and programs to local at risk and disadvantaged youth.  We use the money we raise to support these kids in their CrossFit training an other life pursuits.  We are asking for a few dollars of donation in order to keep our program strong.

Both classes will be FREE and open to friends, family and kids of all ages.  Your donation (of any amount) is greatly appreciated. We also offer scholarship spots if you would like to sponsor a kid for the year... Please contact crossfitkop@gmail.com

The WOD will be:

"The Steve's Club KoP Teamwork WOD"
Partners complete the following with one person working at a time.  Partners must complete the runs together. Workout will be scaled to level and ability.

400m Run
75 Goblet Squat
400m  Run
100 Burpees
400m  Run
125 Dumbbell Shoulder to Overhead
400m  Run
150 Double Unders
400m Run

Zella

A few of you may already know Aimee is a Zella PRO for Nordstrom.  She sits on the Zella Advisory Board to be among the first to preview and test the newest Zella merchandise. She is a partner with Nordstrom and spreads the word about fitness and CrossFit to the Nordstrom community while sharing valuable incite to their customers.  She has been offering Zella sponsored classes monthly at CFKoP as well.

Zella (Nordstrom's athletic brand) will be setting up a mini-store (trunk show) at CrossFit King of Prussia on Saturday during the open WOD 14.3 from 9-11:00AM.  This will be a sponsored event and there will be a prize for the top male and female winner from 14.3.  We will also have a little post WOD "brunch".

See you there!