7.29.2014

W.O.D. 7.30.14

For time:
21-15-9
Power Snatch (75/115#)
Box Jumps (24/30")
GHD Sit-ups

Quote:
"Problems are not stop signs, they are guidelines."
-Robert H. Schuller

7.28.2014

W.O.D. 7.29.14

video
Leslie back squats 300#

Gymnastics Focus:
Push-up

Complete 250 Double Unders (when) if you stop, each time you must complete one round of 'Cindy' (5 Pull-ups, 10 Push-ups, 15 Squats). 

Substitute: 750 Single Unders or bring the number of Double Unders down to 150.


Rx will be consecutive DU's no single unders in between.  DU's with singles between are allowed but just not as Rx'd.

Quote:
"It's simple ... go the extra mile and you will stand out from the crowd."
-Robin Crow

Boot Camp:
 

7.27.2014

W.O.D. 7.28.14





Diane hits a PR and takes the top spot on the board!

Gymnastics Skill Focus:
Rope Climb

Strength:
Front Squat
5-3-1

Metcon:
Grace or Double Grace
30 Clean and Jerks (95/135#) 
or
60 Clean and Jerks (95/135#)

Quote:
"Nothing builds self-esteem and self-confidence like accomplishment"
-Thomas Carlyle

7.26.2014

W.O.D. 7.27.14

Rainy Adventure WOD!

Gymnastic Skill Focus: 
Burpee and GHD sit up

5 Rounds for time of:
5 Push Jerk (125/185#)
10 Burpees


Quote:
"Be what you are. This is the first step toward becoming better than you are."
-August W. Hare

7.25.2014

W.O.D. 7.26.14


 Join us for an ADVENTURE WOD on Saturday at 10:00AM with Coach Steph. Meet at the Annex and she will take you from there. This will be kind of like boot camp but with an "adventure" twist. This is FREE for friends, family of members.  This will be the only WOD of the day as CrossFit King of Prussia is hosting "Brawl in the Burbs" our first local Team competition. 21 teams of 2 ladies/2 men will compete to see who's the fittest!
Come out to support the KoP athletes competing, Miranda, T. McCann, Derrek, Rachael, Diane, Alison, Dave, Mr. Intensity, Cate and Aimee.

Quote:
"Set excellent performance as your standard and strive to achieve it each day"
-Brian Tracy






7.24.2014

W.O.D. 7.25.14

Derreck's First Muscle Up!


Gymnastics Skill Focus:
Forward Roll and Handstand Roll-out

21-18-15-12-9-6-3 for time:
Power Clean (75/115#)
Double-unders
Box Jumps (20″/24″)
Begin each round with a 50m Bear Crawl


Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors! (there will be no regular classes on Saturday)

Join us after the Adventure WOD for the Brawl in the Burbs a local team competition at CFKoP! We will also be streaming the CrossFit Games live! All are welcome!

Quote:
"Quality is never an accident. It is always the result of high intention, sincere effort, intelligent direction, and skilfull execution. It represents the wise choice of many alternatives."
-Will Foster

7.23.2014

W.O.D. 7.24.14




Fran does Fran!!







Gymnastic Skill Focus:
Pull-up


Fran 
21-15-9
Thrusters (65/95#)
Pull-ups
(time cap 10 Minutes)

or

Advanced Athletes can Choose "Frantasy Land"
21-15-9
Thrusters (65/95#)
Pull-ups 
15-12-9
Thrusters (75/115#)
Chest to Bar Pull-ups
12-9-6
Thrusters (95/135#)
Bar MU
(time cap 25 Minutes)

Community Notes:
Please join us for an "Adventure WOD" on Saturday, July 26th, at 10:00AM, meet Steph at the Annex and go from there...This is free for members, friends and family. What exactly is an ADVENTURE WOD??? Well...its kinda like a boot camp but with a big twist for the outdoors!

Quote:
"The secret of joy in work is contained in one word - excellence. To know how to do something well is to enjoy it."
-Pearl S. Buck

7.22.2014

W.O.D. 7.23.14

Clean and Jerk
1-1-1-1-1-1-1

then:

Every Minute on the Minute for 10 minutes:
complete 4 Clean and Jerks @ 70% of your 1RM

Quote:
A man's character may be learned from the adjectives which he habitually uses in conversation.
-Mark Twain

7.21.2014

W.O.D. 7.22.14

Jenna our Summer Intern---and now Coach Jenna (who passed her Level 1) will be leaving us as of tomorrow, please join us at 6:30 PM to wish her well before heading back to Penn State.

Gymnastics Skill Focus:
Handstand Walk

For time complete:
1000 Meter Row
21 Deadlifts (225/155#)
500 Meter Row 
15 Deadlifts (225/155#)
250 Meter Row
9 Deadlifts (225/155#)
 
Quote:
Whatever words we utter should be chosen with care for people will hear them and be influenced by them for good or ill.
-Buddha

7.20.2014

W.O.D. 7.21.14



Gymnastics Skill Focus:
Muscle Up

For time
5 Muscle Ups
Run 200 Meters
4 Muscle Ups
Run 200 Meters
3 Muscle Ups
Run 200 Meters
2 Muscle Ups
Run 200 Meters
1 Muscle Ups
Run 200 Meters

Quote:
"The man who has no imagination has no wings."
- Muhammad Ali

Brawl in the Burbs, FREE Adventure WOD and The CrossFit Games



What's going on at CrossFit King of Prussia this weekend?

While the fittest are competing in California at the CrossFit Games, CrossFit KoP will be hosting the Brawl in the Burbs (a local throw-down, team competition, all day Saturday July 26th) please join us to spectate and watch (CFKoP athletes---Alison, Diane, Dave, Mr. Intensity, Rachael, Derreck, Coach McCann, Coach Miranda, Coach Aimee & Coach Cate) or just swing by to watch the CrossFit Games, we will be streaming them live!

If you want to get a quick workout in at 10:00AM... Click here to sign up for the FREE Friends and Family Adventure Workout at CrossFit KoP (Annex) at 10:00 AM on Saturday...see you there.