7.27.2015

W.O.D. 7.28.15

Long KoP Chipper
800 Meter Run
25 Sand Bag Ground to Shoulder
25 Box Jump Overs (13/17")
25 Chest to Bar Pull-ups
50 Wallballs (14/20# to 9/10 ft)
25 Chest to Bar Pull-ups
25 Box Jump Overs (13/17")
25 Sand Bag Ground to Shoulder

20 Minute time cap

This is a CFKoP variation on the Masters/Teen event from the CrossFit Games. CFKoP athletes should select a Sandbag weight appropriate for level and ability.


Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds. -Marta

7.26.2015

W.O.D. 7.27.15













Thruster
Take 20 Minutes to find your 1 RM Thruster

Cash out:
3 Rounds for time of:
10 Dumbbell Thrusters (35/55#)
150 Meter Sprint (from the barricades to the wall and back)

Coaches Notes:
Dumbbells will be staged outside and the entire cash-out will take place in the parking lot beside our building.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.
Quote:
The true perfection of man lies not in what man has, but in what man is.
- Oscar Wilde

7.25.2015

W.O.D. 7.26.15

For time
21-15-9 reps of:
Push Press (75/115#)
Kettlebell Swing (53/70#)
Overhead Squat (75/115#)

Quote:
Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.
-Steve Jobs

7.24.2015

W.O.D. 7.25.15

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.  


"Badger" -- Test Day- Record Results
 Complete three rounds for time of: 
65/95 pound Squat clean, 30 reps 
30 Pull-ups 
Run 800 meters
Better a little which is well done, than a great deal imperfectly.
-Plato

7.23.2015

W.O.D. 7.24.15





In front of a 10 Minute Clock
4 Minutes of Rowing for Calories
3 Minutes of Clean and Jerks (95/135#)
2 Minutes of Sit-ups (GHD or ABmat-Athletes Choice)
1 Minute of Burpees

Record total reps for each station
Quote:
We acquire a particular quality by acting in a particular way.
- Aristotle

7.22.2015

W.O.D. 7.23.15









AMRAP in 10 Minutes:
30 Double Unders
15 Hang Power Snatch (65/95#)
Community Notes:
Join us today at 10:30AM for Yoga, the class will meet in the Annex.

Quote:
“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
– Lance Armstrong

Congratulations

Congratulations to Ryan A and his wife Amy on the birth of Cora Catherine Anthony who made her debut at 8:13AM yesterday, 7/20/15 clocking in at 7lbs 12oz and 21 inches long. Mom, Baby and Dad are all doing great!

7.21.2015

W.O.D. 7.22.15

Record total reps for 3 Rounds of:
AMRAP in 3 Minutes
20 WallBalls (14/20# to 9/10ft)
20 Box Jumps (20/24") 

Rest 3 Minutes between rounds

Quote:
Don't strive to be perfect. Strive for excellence.
-Victoria Principal

7.20.2015

W.O.D. 7.21.15



5 Rounds for time of:
5 Strict Handstand Pushups
10 Pistols (alternating)
15 Pull-ups

Community Notes:
Join us TODAY for Yoga at 4:30pm in the Annex Upstairs.

Quote:
"All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."
-Martin Luther King, Jr.

7.19.2015

W.O.D. 7.20.15



Test Day- 3 RM Press

MetCon
400 Meter Run
50 Push-ups
400 Meter Run

Community Notes:
Join us this week for Yoga on Tuesday, 7/21 at 4:30pm and Thursday, 7/23 at 10:30am.

Quote:
We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.
-Henry Ward Beecher

7.18.2015

W.O.D. 7.19.15

Run 800 Meters
5 Rope Climbs
30 Knees to Elbows
30 WallBalls (14/20# to 9/10ft)
30 Clean and Jerks (75/115#)
5 Muscle Ups

Quote:
"Segmenting training efforts delivers a segmented capacity"
-Greg Glassman