W.O.D. 8.9.21

For time:

27*21*15*9* 

Chest to Bar Pull-ups

Kettlebell Swings (53/70#)

*25ft Handstand Walk between each set

Community Notes:

Join us THIS SATURDAY 8/14 for the King and Queen of Prussia from 9AM- 3PM to cheer on your friends! There will be NO regular class this Saturday. 

Workouts will be announced the day of the King and Queen of Prussia!

This internal competition is open and available to all members, last minute sign ups are welcome too. 

Quote:

No great thing is created suddenly. 

- Epictetus

W.O.D. 8.8.21

 Cardio Class will resume in the Fall!

Give this one a Try at HOME!

4 Rounds for time:

400 Meter Run

50 Air Squats

400 Meter Run 

50 Kettlebell Swings (35/53#)

Quote:

“Motivation is what gets you started. Habit is what keeps you going.”

W.O.D. 8.7.21

TEST DAY - RECORD RESULTS

FIGHT GONE BAD 

In this workout you move from each of five stations after a minute for three rounds. 

This is a five-minute round from which a one-minute break is allowed before repeating. 

 The stations are: 

 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 

2. Sumo deadlift high-pull: 75/55 pounds (Reps) 

3. Box Jump: 20" (Reps) 

4. Push-press: 75/55 pounds (Reps) 

5. Row: calories (Calories) 

Rest 1:00

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

CLICK HERE to compare to 2.22.21

CLICK HERE to compare to 5.5.21

Quote:

Work hard in silence. Let success be your noise.”

W.O.D. 8.6.21

"Randy"

For time: 

75 Power Snatches (55/75#)

Cashout:

EMOM for 15 Minutes:

1 Hang Squat Clean + 1 Front Squat

Quote: 

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.”

W.O.D. 8.5.21

 5 Rounds for Calories

AMRAP in 3 Minutes:

3 Rope Climbs 15ft

Max Calorie Row

* Rest 3:00 between rounds

Quote:

“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”

W.O.D. 8.4.21

 

Push Jerk

5-5-5-3-3-3-2-2

*Perform 50 double unders and 10 box step- ups (24/20”) after each set of push jerks. 

Rest as needed between sets.

Quote: 

When you find THAT focus on what you are doing – no matter how intense it is – and it feels like it’s all in slow motion.

-Annie Thorisdottir

W.O.D. 8.3.21

2 Rounds for time: 

400 M Run 

40 Sit-ups 

20 Chest To Bar Pull-ups 

200 M Run 

20 Sit-ups 

10 Bar Muscle Ups

Quote: 

The things you learn from sports — setting goals, being part of a team, confidence — that’s invaluable. It’s not about trophies and ribbons. It’s about being on time for practice, accepting challenges and being fearful of the elements. 

- Summer Sanders, former American swimmer and two-time gold medalist

Athlete of the Month - Gia

 My name is Giamirka but people call me Gia. 

Originally I am from Venezuela and moved around the states where most of my time was spent in South Philadelphia, now located in East Norriton - I am an Inventory associate at Versant Health - 49 years old soon to be 50! 

Before crossfit I played volleyball and I did gymnastics. 

I have many hobbies like working out, dancing and cooking. Before working out at Crossfit KOP I danced for a group named Casa de Venezuela and Nuevo Mexico. I attended many events and private parties at the time. Cooking is something I love to do. My children always tell me I should open up my own food truck, maybe one day! Crossfit has been my favorite hobby ever since I started. Crossfit has been my hardest challenge but my biggest accomplishment. 

Crossfit has changed my lifestyle for the better. It has challenged me physically and mentally. I love that Crossfit KOP makes me feel at home, especially during the 5:30PM class that is when I attend. I know that it is always a friendly competition. Crossfit has changed my way of thinking with all aspects in my life and it is my one place I go to every week to focus on myself. 

All the coaches are incredible - Since I started Jenna was my favorite coach. She has been there from day one and believed in me more than I believed in myself. She made me feel very comfortable during each and every class even when I thought I was not capable of doing some of the workouts. When Colette arrived there was this presence about her that drew me to her and she is now one of my favorite coaches as well. Colette challenges me to push myself even when I do not want to and there's no better feeling of finishing a workout thinking you doubted yourself when the coach did not. Colette makes each and every class different, fun and she has a fierce energy that does not go unnoticed. 

Favorite WOD - my favorite type of word is when there are multiple reps and rounds - For example - 

( FRAN - 21-15-9 Reps For Time - Thrusters - Pulls up ) 

(The Seven - 7 Rounds For Time - 7 handstand push ups - 7 thrusters - 7 knees to elbows - 7 deadlifts - 7 burpees - 7 kettlebell swings - 7 pull up - ) and my goal is to get to RX in most if not all of my workouts. 

Least favorite WOD - anything that has to do with burpees LOL and double unders - I'm getting there!

W.O.D. 8.2.21

All for time

30-20-10: 

Calories Assault Bike 

Toes to Bar

Rest 2:00 

30-20-10 

Push Press (55/75#)

Box Jumps (20/24")

Quote: 

Never put an age limit on your dreams. 

- Dara Torres, American swimmer and 12-time Olympic medalist

W.O.D. 8.1.21

AT HOME WOD:

Run 2:00 Minutes

20 Burpees

Run 2:00 Minutes

40 Sit-ups

Run 2:00 Minutes

60 Air Squats

Run 2:00 

80 Alternating Lunges

Run 2:00

100 Double Unders

Quote: 

If you fail to prepare, you’ve prepared to fail. 

- Mark Spitz, American swimmer and 9-time Olympic medalist

W.O.D. 7.31.21

9 AM class today at the LYONS DEN (555 w. Beidler Rd, KoP)!!!

'Cindy'

AMRAP in 20:

5 Pull-ups

10 Push-ups 

15 Air Squats

Community Notes:

9 AM Class today at the Lyons Den, NO KIDS class today or CARDIO class on Sunday. 

Quote:

Are you going to stand or are you going to crumble? In the face of everything, stand still. - Gabby Douglas, American gymnast and three-time gold medalist