11.12.2018

W.O.D. 11.13.18

1 RM Clean and Jerk

CLICK HERE to compare to 2.12.18.
CLICK HERE to compare to 5.2.18.
CLICK HERE to compare to 8.17.18.

Skill Cash out:
5 Sets of :30 second L-sit holds

Quote: 
"Adapt what is useful, reject what is useless, and add what is specifically your own." 
- Bruce Lee

11.11.2018

W.O.D. 11.12.18





Congrats Kayla! 1:07 400M run!


For time:
21-15-9
Calorie Row
Box Jump 20/24"
Kettlebell Swing 55/70#

SKILL TEST:
400 Meter Run

Quotes: 
"Success is usually the culmination of controlling failure." 
- Sylvester Stallone

11.10.2018

W.O.D. 11.11.18

 


U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado 


JOSH
21 Overhead squats (95/65#)
42 Pull-ups 
15 overhead squats (95/65#)
30 Pull-ups 
9 Overhead squats (95/65#)
18 Pull-ups

Happy Veterans Day:

 Also known as Armistice Day or Remembrance Day, a day when we honor Military Veterans who served our country. The November holiday was proclaimed by U.S. President Woodrow Wilson on November 11, 1919, for the first anniversary of the signing of the Armistice that formally ended World War I at the 11th hour of the 11th day of the 11th month of 1918.

 "Thank you all for serving!" 

Community Notes:
All CLASSES TODAY will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"If opportunity doesn't knock, build a door."
 - Milton Berle

Photos:


11.09.2018

W.O.D. 11.10.18


3 Rounds for time of:
15 Deadlifts (275/185#)
15 Burpees
30 Pistols (alternating R/L)

Community Notes:
ALL CLASSES today will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"Happiness is not something you postpone for the future; it is something you design for the present." -Jim Rohn

11.08.2018

W.O.D. 11.9.18







AMRAP in 20 Minutes:
25 Calories Air Bike
25 Hip Extensions
25 GHD Sit-ups

Community Notes:
Saturday and Sunday classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"Put your heart, mind, and soul into even your smallest acts. This is the secret of success."
- Swami Sivananda


11.07.2018

W.O.D. 11.8.18










5 Rounds for time of:
6 Deadlifts
5 Power Cleans
4 Front Squats
3 Push Jerks
200 Meter Run

(Men use 155# Women use 105#)

Community Notes:
Join Coach Aimee TODAY for our Chest to Bar Clinic! 6:30pm- 7:30pm

Quote: 
"Try to be a rainbow in someone's cloud."
- Maya Angelou


11.06.2018

W.O.D. 11.7.18



TEST DAY- RECORD RESULTS

"Baseline" x3
500m Row
40 Air Squats
30 Sit- Ups
20 Push- ups
10 Pull- Ups

CLICK HERE to compare to 2.28.18
CLICK HERE to compare to 5.18.18
CLICK HEREto compare to 8.28.18

Community Note:
Join Coach Aimee TOMORROW for our Chest to Bar Clinic! 6:30pm- 7:30pm


Quote: 

"Never give up, for that is just the place and time that the tide will turn."
- Harriet Beecher Stowe

11.05.2018

W.O.D. 11.6.18









For time:
21-18-15-12-9-6-3 Power Snatch (55/75#)
Between each set (and after the last set) of Power Snatches complete 3 Ring Muscle Ups

Quote: 
"Ambition is the path to success. Persistence is the vehicle you arrive in."
- Bill Bradley

11.04.2018

W.O.D. 11.5.18


Front Squat
3-3-3-3-3

Cash out:
For time:
5 Front Squats
50 Double Unders
4 Front Squats
40 Double Unders
3 Front Squats
30 Double Unders
2 Front Squats
20 Double Unders
1 Front Squat
10 Double Unders

(Use 60% of your 3RM for the cash out)
(time cap - 7 minutes)

Community Note:
Join Coach Aimee Thursday for our Chest to Bar Clinic! 6:30pm- 7:30pm

Quote: 
"Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence." - Helen Keller

Photos:






11.03.2018

W.O.D. 11.4.18





CLICK HERE to sign up today for our specialty skill clinics!

4 Rounds for time of:
500 Meter Row
30 Push-ups
3 Rope Climbs (15ft)


Community Notes:
OPEN GYM today from 11-1PM!
All members to work on a missed wod, skill or strength.

Quote: 
"The measure of who we are is what we do with what we have." 
- Vince Lombardi

11.02.2018

W.O.D. 11.3.18


Complete as many rounds as possible in 12 minutes of:
 7 Box Jumps
14 Kettlebell Swings

 Men: 36-in. box, 70#  kettlebell
Women: 30-in. box, 53# kettlebell

Community Notes:
All classes TODAY will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.


Good luck to KOP Barbell athletes Tia and Jen C today at Lehigh Valley Barabell’s fundraiser meet! They will both be gaining more meet experience in preparation for the American Open Series 1 meet in Ohio (Feb 2019).


Quote: 
"Don't judge each day by the harvest you reap but by the seeds that you plant." 
-Robert Louis Stevenson