6.27.2016

W.O.D. 6.28.16

Hang Power Clean
3-3-3-3-3-3-3

Cash out:
3 Rounds for time of:
15 GHD Sit-ups
5 Hang Power Cleans (use 70% of your 3 RM)

Quote: 
"The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind." 
- William James

6.26.2016

W.O.D. 6.27.16

AMRAP in 20 Minutes:
Row 500 Meters
3 Rope Climbs, 15 ft

Quote: 
A good beginning makes a good end. 
 - English Proverb

6.25.2016

W.O.D. 6.26.16

TEST DAY RECORD RESULTS

"Nate" 
 Complete as many rounds in twenty minutes as you can of: 
 2 Muscle-ups 
 4 Handstand Push-ups 
 8 Kettlebell Swings (53/70#)


Quote:
"The pain of discipline is far less than the pain of regret"
- Sarah Bombell, synchronized swimmer

6.24.2016

W.O.D. 6.25.16

Partner Workout:
3 Rounds for time of:
24 Deadlifts (155/225#)
48 Thrusters (65/95#)
24 Pull-ups
48 Abmat Situps

EMOM 3 Burpees

*One partner works at a time, both do the EMOM

Quote:
 "Hard training, easy combat; easy training, hard combat"
- Marshal Suvorov, famous Russian General

6.23.2016

W.O.D. 6.24.16

Hang Power Snatch
1-1-1-1-1-1-1

Skill work:
Muscle up (Bar or Ring)

Quote: 
If you want to be the best, 
Work hardier than the rest. 
If you don't want to be the best, 
Just work like the rest. 
- Robert Stinson 

6.22.2016

W.O.D. 6.23.16












5 Rounds for time of:
15 Walking Lunges (carrying 65/95# in the front rack position)
30 Double Unders

*30 total steps for the Walking Lunges (15 means R/L)

Quote: 
"The difference between the impossible and the possible lies in a person's determination. "
- Tommy Lasorda

6.21.2016

W.O.D. 6.22.16






3 Rounds for time of:
Run 400 Meters
10 Overhead Squats (95/135#)
10 Push Press (95/135#)
10 Bar Facing Burpees over the bar

Quote: 
"Problems are only opportunities in work clothes." 
 - Henry J. Kaiser

6.20.2016

W.O.D. 6.21.16

 Congratulations to Steph, Aimee, Giulia and Sarah who all competed at the Masters Pan-Am's on Saturday, June 18th in Puerto Rico!





TEST DAY- RECORD RESULTS 

"Elizabeth" 
 21-15-9 
 Squat Cleans (95/135#) 
Ring Dips

 then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean


Quote: 
"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."
-Johann Wolfgang von Goethe

Photos:











6.19.2016

W.O.D. 6.20.16

Deadlift
1-10-1-20-1-30

Score will be total load for all 6 lifts.

Quote: 
Fall seven times, stand up eight. 
 - Japanese proverb

6.18.2016

W.O.D. 6.19.16


Happy Fathers Day to all the CrossFit KoP Dads!!

For time:
Run 800 Meters
(3 Rounds of)
20 Chest to Bar Pull-ups
20 Push-ups
Run 800 Meters

Quote: 
"You can tell what was the best year of your father's life, because they seem to freeze that clothing style and ride it out."
-Jerry Seinfeld

6.17.2016

W.O.D. 6.18.16


5 Rounds for time of:
15 Wallballs (14/20#) to 9/10 feet
12 Deadlifts (135/185#)
9 Lateral Burpees over the Bar

Community Notes:
Good luck to Steph, Sarah S, Giulia and Aimee competing at the Pan Am's (for Olympic lifting) in Puerto Rico.

Quote: 
"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt." 
- Max Lerner