W.O.D. 2.20.18

Every Minute on the Minute for 20 minutes:

Odd: 4 Front Squats
Even: 6 Dumbbell Push Press

Goal is to go heavy, between 70-85% of Max for the Front Squat, use the same weight for both movements throughout the workout. Go HEAVY on the Dumbbells!

Ring Muscle Up

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."
-Newt Gingrich


W.O.D. 2.19.18

Congratulations TEAM KOP!
We have 99 people signed up for the 2018 OPEN!

Test Day- Record Results
For Time:
30 Snatches (95/135)

Skill Cash- Out:
400m Run

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


W.O.D. 2.18.18

3 Rounds for time of:
30 Box Jumps (20/24")
30 Ab-mat Sit-ups
30 Pull-ups

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

"It is important to expect nothing, to take every experience, including the negative ones, as merely steps on the path, and to proceed."
-Ram Dass


W.O.D. 2.17.18

Complete as many rounds as possible in 20 minutes of: 
25 burpees 
15 body-weight back squats 

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

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

"Let the consequences be what they will, I am determined to proceed." 
-James Otis


W.O.D. 2.16.18

5 rounds for time of: 
100-meter sprint 
10 squat clean thrusters 
15 kettlebell swings 
100-meter sprint 
 Rest 2 minutes 

Men: 115 lb. and 70# KB
Women: 75 lb. and 53# KB

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. 

This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken. Athletes will run to the END of the Annex to keep everyone consistent.

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

If every conceivable precaution is taken at first, one is often too discouraged to proceed at all. 
-Archer John Porter Martin


 Good Luck Mike Sim--- We will miss you!


W.O.D. 2.15.18

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.
Record weight for all 5 rounds.

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

"The difficulties you meet will resolve themselves as you advance. Proceed, and light will dawn, and shine with increasing clearness on your path." 
-Jim Rohn


W.O.D. 2.14.18

Our 10th Valentines Day Massacre!!!!!

Today, Wednesday, February 14th we will execute the Valentines Day WOD at all classes. Feel free to bring your significant other, partner, friend, relative or enemy...to give CrossFit a try. Even if you don't come with a partner, You will be paired up with someone. There will be FREE babysitting available at the 9:30 AM class!

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head.

Exercises can be completed in any order. 
 For time:
50 Wallballs (14/20#) 
75 Kettelbell swings (35/55#) 
100 Push Ups 
150 Sit-Ups 
200 Squats 
800M Run 

Past Results: 

(2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

A heart is a muscle..and what do muscles do when they are torn? They grow back STRONGER!
– Unknown


W.O.D. 2.13.18

AMRAP in 8 Minutes:
15 Calories Air Bike
15 Power Snatches (75/115#)

Rest 8 Minutes

AMRAP in 8 Minutes:
15 Calories Row
15 Handstand Push-ups

Record total reps for each 8 minute AMRAP.

Sometimes you make the right decision, sometimes you make the decision right.
-Phil McGraw


W.O.D. 2.12.18

Clean and Jerk 1 RM

Cash out:
For time:
Double Unders
(sets must be complete sets and a brief pause before the next set is attempted.

"In art and dream may you proceed with abandon. In life may you proceed with balance and stealth." -Patti Smith


Thank you everyone that signed up for the 2018 CrossFit Open. Here are your Teams for our in house competition! If you haven't signed up yet, it's not too late to be a part of our teams. Let us know when you register and we can put you onto the next team in line. You can do that at games.crossfit.com or ask our coaches for assistance.

Black Team:
Captains Keith and Jenna
Dave Nichols
Josh McVoy
Josh Pastor
Kate Cordes
Kevin Bray
Kevin Lukens
Laura Smith
Lauren Heslin
Matt Donnelly
Mike Remer
Mike Rothschild
Neil Delucca
Nicole Montanez
Noel Salgado
Theresa Landed

Blue Team:
Captains Jill, Manisha, and Tim
Ben Mell
Caitlyn Breen
Donna Garcia 
Ellie Hamel
Julia Mucsi
Laura Altimari
Mariana Rivera
Mark Stipa
Matt Toto
Mike Coveney
Mike Simonson
Ryan Samson
Steph McGovern
Sydney Hilliard
Therese Wilson

Green Team:
Captains Jason and Rachel
Alex Thomloudis
Angelo Kelly
Brittany Engle
Chris Cline
Dave Harriger
Gabby Evans
Joe Torres
Jon Pistilli
Mark Chua
Panos Boudouvas
Pete Dilullo
Ryan Anthony
Sean Shanahan
Terry Jamieson

Orange Team:
Captains Aimee and Justin
Alicia- Marie Moore
Bryan Spring
Cate Kelly
Danielle Gambone
Ina Sargen 
Jess Mell
Kevin Toto
Kyle Greene
Mark Spak
Marla Pachler
Meggan Leigh
Meredith Hamiliton
Rich Andrews
Tim Hennessey

Purple Team:
Gordy and Steph
Alona Khusidman
Connie Vandervelde
Dana Dilullo
Jill Hilliard
Joe Comly
Joe Montanez
John King
Katie Maroney
Kevin Hain
Mary Hain
Mike Santivasci
Pam Gulotta
Steve Zipf
Suzanne Muskin
Tori Conicello- Emery

What's Next? Your team captains will create a Facebook group (if they haven't already) and add their teams. T- Shirt Sizes must be given to them no later than WEDNESDAY 2/14. The first Open WOD will be announced Thursday Night, 2/22 at 8pm. We will run the WOD during classes all day that Friday and begin rolling heats at 3:30pm. If you are participating in those Friday Night Lights, all you have to do is show up Friday and sign- up for a heat time on the White Board. Judges will be assigned per person all night and scores must be submitted by 8pm Monday. If you need to do the WOD over the weekend or Monday night, coordinate with your team and team captains to be there. 

Our first Friday Night Lights will be on Friday 2/23, we cannot wait to see you all there!


W.O.D. 2.11.18

Good luck to our lifters and friends who are competing tomorrow at the Old Folks Open! #oldfolksopen18 
AMRAP in 12 Minutes:
12 Push-ups
12 Front Squats (105/155#)
12 Bar Facing Burpees

Community Notes:
All Classes will be held in the Annex today.
Meet and Park at 110C DeKalb. 

“When you come to the end of your rope, tie a knot and hang on.”
~Franklin D. Roosevelt