1.22.2019

W.O.D. 1.23.19

Take 10 minutes to build to a Heavy Clean and Jerk

then...

AMRAP in 10 Minutes:
3 Clean and Jerks (135/205#)
3 Bar Muscle Ups

Quote: 
"Self-belief and hard work will always earn you success."
- Virat Kohli

1.21.2019

W.O.D. 1.22.19



Deadlift
5-5-5-5-5

SKILL TEST: RECORD RESULTS
2000 Meter Row

Community Notes:
Join us Saturday for KOP Barbell's Cold Iron Classic! All day in the main space.
All weekend classes will be held in the Annex (Jan 26th and 27th)

Quote: 
“If you can find a path with no obstacles, it probably doesn’t lead anywhere.” 
- Frank A. Clark

1.20.2019

W.O.D. 1.21.19



We are offering two FREE classes (9:30 and 3:30 PM) TODAY, Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

Martin Luther King Day Workout

Partner WOD: 
AMRAP in 20 Minutes:
10 KettleBell Swings (35/53#)
10 Goblet Squats (35/53#)
10 Burpees
*Alternate full rounds with your partner*


Quote: 
“The greater the obstacle, the more glory in overcoming it.” 
- Moliere

1.19.2019

W.O.D. 1.20.19


We are offering two FREE classes (9:30 and 3:30 PM) on Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

For time:
21-15-9-6
Hang Squat Cleans (75/115)
Pull-ups
Front Rack Lunge (75/115#) (alternating in place)

Quote: 
 “Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” 
—Ralph Waldo Emerson

1.18.2019

W.O.D. 1.19.19


We are offering two FREE classes (9:30 and 3:30 PM) on Martin Luther King Day, Monday, January 21st. These classes are open anyone over the age of 7.  Gather your squad and join us!

Push Jerk
3-3-3-3-3

Cash out:
Use 70% of your 3 RM
3 Rounds for time:
10 Push Jerks
15 Burpees

Community Notes:
All weekend classes today, January 19th and tomorrow, January 20th will be held in the Annex, 110C DeKalb. Meet and park there. 

Quote: 
“A man’s worth is no greater than his ambitions.” 
—Marcus Aurelius

1.17.2019

W.O.D. 1.18.19








AMRAP in 15 Minutes:
15 Toes to Bar 
20 ft. Handstand Walk
15 Box Jumps (20/24")
20 ft. Handstand Walk

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote:
"If you are persistent you will get it. If you are consistent you will keep it."



1.16.2019

W.O.D. 1.17.19








Press
2-2-2-2-2

then...

For time:
42 Dumbbell Snatches (35/50#)
21 Ring Dips
30 Dumbbell Snatches (35/50#)
15 Ring Dips
18 Dumbbell Snatches (35/50#)
9 Ring Dips

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb. Please meet and park there.

Quote:
"Wanting something is not enough. You must hunger for it. Your motivation must be absolutely compelling in order to overcome the obstacles that will invariable come your way."
-Les Brown

1.15.2019

W.O.D. 1.16.19

3 Rounds for time:
500 Meter Row
20 Pistols
20 Chest to Bar Pull-ups
20 Push-ups

Quote:
"Opportunity may knock only once, but temptation leans on the doorbell." 
- Unknown

1.14.2019

W.O.D. 1.15.19

For time:
50 Wallballs(14/20# to 9/10 ft)
21 Power Cleans (95/135#)
40 Wallballs(14/20# to 9/10 ft)
18 Power Cleans (95/135#)
30 Wallballs(14/20# to 9/10 ft)
15 Power Cleans (95/135#)
20 Wallballs(14/20# to 9/10 ft)
12 Power Cleans (95/135#)
10 Wallballs(14/20# to 9/10 ft)
9 Power Cleans (95/135#)

(time cap 20:00)

Quote:
"There are only two days of the year that nothing can be done. One is called yesterday and the other is called tomorrow, so today is the day to LOVE, BELIEVE, DO and mostly LIVE."

1.13.2019

W.O.D. 1.14.19

TEST DAY- RECORD RESULTS

“Flight Simulator” 
5-10-15-20-25-30-25-40-45-50-45-40-35-30-25-20-15-10-5 
Unbroken Double Unders

Cash out:
Tabata Ab-Mat Sit-ups

Coaches Notes:
Modify the number of double unders if you do not yet have proficiency to complete the workout in it's entirety.

Quote:
"Most folks are about as happy as they make up their minds to be."
-Abraham Lincoln

1.12.2019

W.O.D. 1.13.19

10 Rounds for time of:
30 Air Squats
3 Bar Muscle-ups

Quote: 
“Good things come to people who wait, but better things come to those who go out and get them.” 
– Anonymous