Sunday, November 9, 2014

W.O.D 11.9.14

Clean and Jerk -
Build every 90 seconds until you hit a max (max 15 minutes) then drop to 70% and do a max set with out dropping the bar.
Press: Heavy week. 50x4, 60x3, 70x3, 75x2, 80x2, 85x1, 88x1, 91x1, 93x1. Rest 75s between sets. Then 93x1 for five to 7 singles, resting 60s between each rep. After that, put 100% of your best press on the bar and power jerk it overhead. Then lower it with a 3-second controlled descent, for 3 sets of 3.
5 Rounds of: 10 (2fer) High Double Dip Wall Balls...20/14 pounds...12/10 feet 20 GHD Sit-ups 30 Double Unders 2min Rest
Muscle UP on the Rings

Saturday, September 13, 2014

W.O.D. 9.13.14

Warm up:
1000 meter Row

Jerk skill transfer exercises
One clean 2 Jerks EMOM for 10 Minutes (build)

Back Squat

15 Snatches 45/75#
15 WB sit ups (14/20)
EMOM 2 GI Janes

Friday, September 12, 2014

W.O.D. 9.12.14

Press - find a 1 RM

12 minute AMRAP:
10 Shoot Throughs
20 Pull-ups
40 Double Unders

Thursday, September 11, 2014

W.O.D 9.11.14

Partner A does 10 Dubs and 10 Situps
Partner B does 10 Dubs and 10 Situps
Partners A and B split 10 DB Snatches AHAW (no arm switching required) (50#-ladies)
Partner A does 20 Dubs and 20 Situps
Partner A does 20 Dubs and 20 Situps
Partners A and B split 20 DB Snatches AHAW

15 minute cap.

Saturday, September 6, 2014

W.O.D. 9.6.14

Warm Up:
2 x 100 Double Unders

10 Minutes EMOM of:
2 Power Cleans
1 Jerk

3x6 Deadlift
3X6 Strict Pull-ups
3x6 Back Squat

Partner Mash-up
12 Minute AMRAP
15 KBS 53/70#
5 Burpee Box Jumps 20/24"

Thursday, September 4, 2014

W.O.D. 9.4.14


4 Rounds of: 
 3min AMRAP of: 
 10 Toes to Bar 
 20 Double Unders 
 10 Snatches...95/65 pounds 
 2min Rest between rounds 

 Record total Reps 

Saturday, August 30, 2014

W.O.D. 8.30.14

Warm Up:
2X500 Row (1:00 Min Rest between)

10 Minute EMOM
3 Power Snatch
start at 50% and build

Frantasy 2: 
20 Thrusters 75/115
20 Pull-ups
20 Thrusters 95/135
20 Chest To bar Pull-ups
20 Thrusters 115/165
20 Bar MU

AMRAP in 9 Minutes:
3 Muscle UPs
9 Back Squats (95/135)

Thursday, August 28, 2014

W.O.D. 8.28.14

Clean and Double Jerk
10 @ 80-90%

Pause Back Squat
7x3 @ 75%

Teams of two alternating rounds
9 Box Jumps (20/24")
6 HPC 125/185
3 Toes to Bar

Saturday, August 23, 2014

W.O.D. 8.23.14

2 x 18
Back Squat

1500 M row
2 Burpee Box Jumps
3 Toes to Bar

Hand Stand Walk
L Sit Ring hold

3 Rounds for time
3 Squat Snatches (95/105/115) (135/155/185)
6 Burpees over the Bar
9 Chest to Bar Pullups

Thursday, August 21, 2014

W.O.D. 8.21.14

Clean and Jerk (110/165)
GHD Situps X3
Double Unders x5

Shoulder Press

Monday, August 18, 2014

W.O.D. 8.18.14

Every 2 Min for 10 Mins (5 sets)
1 Muscle Snatch (build)

Every  2 Min for 10 Mins (5 sets)
1 Power Snatch (build)

Every  2 Mins for 10 Mins (5 sets)
1 Squat Snatch (build)

Every  2 Mins30sec for 20 Mins (8 sets)
Back Squat or Front Squat
6 @ 60%
4 @70%
2 @ 80%
6 @70%
4@ 80%
4 @80%
4@ 80%

12 Min AMRAP
12 Heavy Russian KBS
(A - 6+5 HSPU)
(M- 2+2 HSPU)

Saturday, August 16, 2014

W.O.D. 8.16.14


Weight Vest WOD
10 Seated box jumps (17" to 24/30)
100 Meter Row
9 Seated box jumps (17" to 24/30)
200 Meter Row
8 Seated box jumps (17" to 24/30)
300 Meter Row
7 Seated box jumps (17" to 24/30)
400 Meter Row
6 Seated box jumps (17" to 24/30)
1Seated box jumps (17" to 24/30)
1000 Meter Row

W.O.D. 8.14.14

KBS 70/53
Calorie Row

(10 Shoot Throughs and 1 Minute Rest after each set)

Sunday, August 3, 2014

W.O.D. 8.2.14

Sprint 100 M every 45 seconds for 9:00 Minutes
then directly into
3 Rds for time of
12 Back Squats (135/205#)
12 KTE

2 x 20 GHR
2 x 20 Reverse Hyper

AMRAP in 7 Minutes
2 legless rope climbs
6 Ring Dips

AMRAP in 90 seconds
Deadlift  225/155#

Wednesday, July 30, 2014

W.O.D. 7.31.14

Run 400 Meters
10-1 Deadlifts (155/225#)
1-10 Muscle Ups
Run 400 Meters

25 Minute Cap

Monday, July 28, 2014

W.O.D. 7.29.14

Snatch + Hang 2 Doubles 50-69%
Snatch + Hang 2 Doubles 70-79%

Heavy Single

For time:
Row 1000m
100 Push Jerk
100 OHS
Run 800m (the weight on the OHS should be at least 115 for guys)

Thursday, July 24, 2014


There will be no Saturday 7AM competitors class due to the Brawl in the Burbs, please come out to support your athletes!

W.O.D. 7.24.14

Clean & Jerk
2 doubles @ 50-69%
2 doubles @ 70-79%
4 singles @ 80%

2 Position Clean Pull
Double @ 70% (floor then hang)
Double @ 80%
Single @ 90%
Single @ 100%

W.O.D. 7.21.14

Snatch Plus Hang Snatch
2 doubles @ 50-69%
2 doubles @ 70-79%

Snatch 4 singles @ 80%

Front Squat 21 rep maxes....

Muscle Up

Thursday, July 17, 2014

Saturday Special--7.19.14

Run 400 Meters
10 Toes to Bar
20 Power Cleans (95/135)
30 Wallballs (20/14 to 9/10ft)
40 Back Racked Lunges (95)
50 Double Unders
40 Back Racked Lunges (95)
30 Wallballs (20/14 to 9/10ft)
20 Power Cleans (95/135)
10 Toes to Bar
Run 400 Meters

Work as hard as you can (and get as far as possible) for 5 minutes, rest 3 minutes, start at the beginning work for 10 minutes getting as far as you can, rest for 3 minutes then start again and.....FINISH IT! Record total reps completed each round and then total time from start to finish.

Monday, July 14, 2014

July - Week 3-- 7.14.14

Olympic Lifting
Snatch + Hang
2 @ 50-69%
2 @ 70-79%

Snatch 4 X1 @ 80%

Team WOD:
10 Rounds of
7 WallBalls 20/30 to 9/10 ft
7 Hang Power Cleans (95/135#)
7 GHD Sit-ups

Athlete A completes one round then tag the next athlete.

Thursday, July 10, 2014

July Week 2

We have been doing the strength pyramid for awhile now.  I am hoping that everyone is starting to fail on the high reps and is beginning smaller sets.  If not, that is also good because it means that you are way stronger than you thought. 

I want to do the 20 rep maxes for 3 more weeks but if you can, start to increase the number of times you do it per week.  I would ideally like 3 times per week for each lift.  This will assure that you are getting volume and also getting to lower rep sets. 

21 x snatch grip dead, snatch grip behind the head press, front squat, bench press

Normally, you would start a program with higher power output exercises and we will do that in 3 weeks.  For now, I want you to work on Olympic lifts in a fatigued state because most of the time, you will be doing them in a fatigued state. 

Put blocks at your knees and do 3 clean pulls and then one full clean.  Do five sets of this all at the same weight.  Use 80% of your 1RM. 

METCON 1:  50 OHS (135/95)

METCON 2: 150 Wall balls (all to 10), 90 double unders, 15 muscle ups (15 minute cap)

METCON 3: JT (21-15-9) HSPU-ring dips-puships (15 minute cap)

Lets work on grip strength…every red light you are at all week, squeeze the wheel at tightly as you can until it turns green. 

20 minutes practicing skill work related to gymnastics (L-sit, strict HSPU, strict MU, pistols)

Thursday, July 3, 2014

Time Killer---July Week 1

Continue with your 21 Rep Maxes, when you fail move to 15's.


With a running clock: 

3 rds for time: 

400 m run 
14 dumbbell snatch (70/53) 
7 bar muscle-ups 

rest until clock on 25 minutes 

250 double unders 
25 squat clean (185/125) 

rest until clock hits 50 

4 rds of 

15 calorie row 
10 burpees over rower 
5 jerks (185/125) 

Monday, June 30, 2014

Week 4- July Week 1

10 Minutes on the Minute
3 Front Squats (Female)/5 Front Squats
20 Double Unders
Max Pullups

Record Pullups

21 Rep Deadlift

Friday, June 20, 2014

Week 3 - June 2014


1) 3 set of 21:  (adding ten pounds to squat/dead and 5 pounds to press/bench)

Front Squat
Behind the neck, snatch grip press
Snatch grip deadlift
Bench press

If you fail your first set, move to 15 rep max at the same weight scheme. 


2) Five (400meter) work intervals with 2:1 work to rest ratio.  For example if your first 400 takes you 2 minute, you rest for 1 minute and begin your second round. 


3) 10-1/1-10  of Cleans (yes that means full squat) and Push-ups:

Do ten touch and go cleans, 1 push-up, 9 touch and go cleans, 2 push-ups, etc.  Choose a weight where you can touch and go every round.  Recommended is (135/95#).  Be SUPER strict in the push-ups.  Your toes need to remain active and your quads cannot touch the ground.

4) Angie-ish (25 strict pull-ups, 25 ghd sit-ups, 25 GHR’s)


5) Work on hip mobility exercises

6) 25 hip/back extensions (not for time)

7) Work on butterfly pull-ups (goal to string at least 5…work on them fresh and fatigued)

Saturday, June 14, 2014

Week 2 - June 2014

3 x 21 Rep Max
Front Squat
Behind the neck snatch-grip press
Snatch Grip Deadlift
If you fail 1 set --> drop to 15 rep max

18 Minute clock
21 OHS 95/65 Must be strung ---> 250 M Row
if you fail to string 21 drop to 15, if you fail at 15 drop to 12, if you fail at 12 drop to 9....

5 Minute Max DU
Every fail 5 burpees as fast as you can... don't game... it is meant to destroy your lungs

practice legless rope climbs
practice toes to hands on rope to minimize pulls to top

Look on wall posters and work ankle mobility

Tall Cleans (absolutely no knee / hip movement) shrug and pull-under
10 at heaviest weight.

Thursday, June 12, 2014

Muscle Up/GHD

3 sets of Eccentric False Grip Holds on the Rings


For time:
5 Muscle-ups
25 GHD
4 Muscle-ups
20 GHD
3 Muscle-ups
15 GHD
2 Muscle-ups
10 GHD
1 Muscle-up

Monday, June 9, 2014

Monday 6.9.14 Cash Out

AMRAP in 10 Minutes
5 Pull-ups
5 Handstand Push-ups
10 Pistols (5R/5L) alternating

If you are proficient at Pull-ups, then Butterfly, if proficient at that then do L-Pull-ups.  Scale up HSPU to level and ability, if you can kip, do strict, if kipping and strict are easy, use Paralettes. Use this as a focus to get better not to fly through and get a good score.

Saturday, June 7, 2014

Week 1 - June 2014

Welcome to the competitors class.  At times, you may think what you are doing is stupid, you may get frustrated, you may want to change the work out to something you like better.  Please trust in the system and come along for the ride.  The program will start with a large strength focus.  Many of us are not where we need to be in strength and as that takes the longest to build, we need to start right away.  There will be a lot of volume in this programming so be smart when training. 

June 7-13:

STRENGTH:  We are going to start by doing 21 rep maxes.  Focus on holding good form and get to the point where you fail.  If you succeed at 21, put on more weight and go again.   The movements for this week are:

3x21 rep snatch grip deadlift

3x21 rep snatch grip behind the head push press (this number will be lower than you think)

3x21 rep bench press

3x21 rep front squat

I would recommend doing the first two on one day and the next two on a different day.  In subsequent weeks, we will add 10 pounds to the legs and 5 pounds to the arms until we can no longer complete the first set.  When this happens, we will drop it to a 15 rep max and increase by 20 pounds for the legs and 10 pounds for the arms. 

SKILL:  If you do not have HSPU, you need them, if you do not have a MU, you need them, if you cannot butterfly, you need to.  We will be working on these exercises routinely, even if you think you are good at them.  This week the skill is MU.  Twice this week, do three sets of eccentric holds on the rings.  Get a 24 inch box and set it about 2 feet in front of the rings.  Have the rings set about 30 inches from the ground.  Lay on the ground with your feet on the box and using a false grip, pull yourself to the rings and touch your chest with the rings.  You should be parallel to the ground at this point in time.  Hold this position as LONG as possible and resist gravity until you are completely extended at the elbow…at this point in time, try to pull yourself to touch the rings again. 


Task oriented fight gone worse:

20 wall balls (20/14# all to 10’), 20 push press (115/75#), 20 box jump (24”), 20 SDLHP (115/95#), 20 Calorie row.  This is a 15 minute AMRAP. Notice the weights are higher.  This will be a trend for all of you for the next few months.  Men, try to add 20% more weight to every workout you do during your normal workout activities…ladies, same thing. 


10 minute Tabata on the Air Dyne


Do the couch stretch/devil’s stretch for 3 minutes on each leg at LEAST four times this week. 

What is this all about?

We have launched our NEW and improved Competitor Program at CrossFit King of Prussia...think of this as a LAB for testing and pushing your limits.  If you are currently competing in local competitions or are interested in local and or regional throw-downs and the CrossFit Games, this class is for you.
This is open for CrossFit KoP members and Non-Members. You will increase your strength, endurance and flexibility, Improve your Olympic Lifting and Overall CrossFit ability. 

Who is The Program for? Anyone who wants to elevate their training and are serious about competing. While there are no entry standards to get into the competitor class, anyone interested should meet these two criteria: 1) RX almost if not all wods in terms of weight and can do most all of the advanced skills to some degree. 2) Are serious about wanting to compete and compete well in local competitions, the Opens, Regionals, and eventually the Games.