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.

7.19.2014

W.O.D. 7.20.14


Gymnastics Skill Focus:
Toes to Bar

Open Sectional Workout 13.4:
 7 minute AMRAP of: 
3 Clean and jerk  (95/135#)
3 Toes-to-bar 
6 Clean and jerk 
6 Toes-to-bar 
9 Clean and jerk 
9 Toes-to-bar 
12 Clean and jerk 
12 Toes-to-bar 
15 Clean and jerk 
15 Toes-to-bar 
18 Clean and jerk 
18 Toes-to-bar... 
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Quote:
"Mental toughness can take you to the top, and mental weakness straight to the bottom."
- John Schiefer

7.18.2014

W.O.D. 7.19.14

Skill:
Rope Climb

Strength:
Overhead Squat
5-5-5-5-5

Team Cash out:
The class will divide into two "super teams" and will complete the following for time in any order:
10 Rope Climbs
100 Burpees
100 Box Jumps (20/24")
100 Air Squats 

*Coaches discretion (choice): The Coach will divide the class into more teams based on number of athletes if necessary.  The coach will also be able to slightly increase the rep scheme based on number of athletes attending. 

Quote:
“Procrastination is one of the most common and deadliest of diseases and its toll on success and happiness is heavy.” – Wayne Gretzky

7.17.2014

W.O.D. 7.18.14

Thursday's CFEndurance Crew

Gymnastics Skill Focus:
Strict Pull-up or L-Pull-up 
3 Sets of 10 Reps

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Community Notes:
All weekend classes will be held at the ANNEX, 110 C DeKalb Street. Meet and park at the ANNEX.

Quote:
“If you only ever give 90% in training then you will only ever give 90% when it matters.”
– Michael Owen

7.16.2014

W.O.D. 7.17.14









Gymnastics Focus:
Hollow Rock and Ring Push-up

Skill:
Heaving Snatch Balance
1-1-1-1-1

Strength:
Snatch 
1-1-1-1-1

Community Notes:
All weekend classes will be held at the Annex 110C...meet and park at the Annex for classes on the 19th and 20th.

On Saturday, July 26th we will be hosting an ADVENTURE WoD FREE for members and Friends at Family at 10:00AM! 

Quote:
“You are never a loser until you quit trying.”
- Mike Ditka

7.15.2014

W.O.D. 7.16.14

Gymnastics Skill Focus:
Hand Stand Push-Up

Partner WOD:
10 Rounds for time of:
7 WallBalls (14/20# all to 10ft)
7 HSPU
7 Hang Power Cleans (95/135#)
7 Push Jerks (95/135#)

*Partner A will complete the entire round then tag Partner B who will work to complete all 4 exercises while partner A rests...each athlete will have 5 Rounds of work. 

Quote:
“If you are afraid of failure you don’t deserve to be successful!”
– Charles Barkley