9.20.2017

W.O.D. 9.21.17

4 Rounds for time of:
800 Meter Run
10 Bench Press (135/205#)
20 Pull-ups

(time cap 30:00)

Quote:
"A man who flies from his fear may find that he has only taken a shortcut to meet it."
 —Sador, Children of Húrin

9.19.2017

W.O.D. 9.20.17

TEST DAY- RECORD RESULTS

Randy
55/75 pound Power snatch, 75 reps for time.


Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CLICK HERE to compare to 3.12.17
or CLICK HERE to compare to 6.9.17 

Quote:
"The only person you should try to be better than is the person you were yesterday." 
 —Anonymous

9.18.2017

W.O.D. 9.19.17







With a Partner
For time:
100 Double Unders
80 MedBall Cleans (14/20#)
60 Burpee Box Jump Overs 20/24"
40 Pull-ups
20 Deficit Handstand Push-ups (45# plates/45+25# plates)
40 Pull-ups
60 Burpee Box Jump Overs 20/24"
80 MedBall Cleans (14/20#)
100 Double Unders

One athlete works at a time
(time cap 30:00 minutes)

Quote:
"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." —Dr. Seuss

9.17.2017

W.O.D. 9.18.17

TEST DAY- RECORD RESULTS
3 RM Deadlift

Skill Work
15 Bar Muscle ups

CLICK HERE to compare to (3.27.17)
or CLICK HERE to compare to (6.7.17)

Quote:
“I destroy my enemies when I make them my friends.”
— Abraham Lincoln

9.16.2017

W.O.D. 9.17.17

Congratulations to Mooney and Aileen for the completion of the Level 2 Seminar!

AMRAP in 20 Minutes:
With a partner:
50 Box Jumps 20/24"
50 Kettlebell Swings 35/53#
50 Clean and Jerks 75/115#

*one athlete works at a time

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

Quote:
“If the plan doesn’t work, change the plan, but never the goal.”
— Author Unknown

9.15.2017

W.O.D. 9.16.17

Back Squat
10-5-3-1-1-1-3-5-10

Record the weight for each set. 

Cash out:
With a partner Max Burpee Pull-ups (G.I. Janes) in 5 Minutes

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

Quote:
“What you get by achieving your goals is not as important as what you become by achieving your goals.”
— Henry David Thoreau

Congratulations Miranda



Congratulations to Miranda!!!
Dawson David was born at 1:34 am---he weighs 6 ls 13 oz and is 20 inches long.
Mama and baby are doing great!

9.14.2017

W.O.D. 9.15.17










New Banner for our Bridgeport Barbell Club!

TEST DAY- RECORD RESULTS

"Nasty Girls" 
3 rounds for time of:
50 Air Squats
7 Muscle-ups (RING)
10 Hang power cleans (95/135#)

CLICK HERE to compare to (3.13.17)
or CLICK HERE to compare to (6.22.17)

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

Quote:
“Always keep your eyes open. Keep watching. Because whatever you see can inspire you.”
— Grace Coddington

9.13.2017

W.O.D. 9.14.17





TEST DAY- RECORD RESULTS

Cash out:
For time:
400 Meter Run
20 Burpees to a plate
10/7 Calories Air Bike
50 Double Unders

(time cap 10:00)

Community Notes:
Join us tonight as we welcome Jason and Roz for the "Own Your Eating" Seminar at 6:30PM. 

All weekend classes will be held in the Annex, 110C DeKalb, please meet and park there. 

Quote:
“Optimism is the one quality more associated with success and happiness than any other.”

9.12.2017

W.O.D. 9.13.17

Please join us tomorrow, 9/14 at 6:30PM for the "Own Your Eating" Seminar 


21-15-9 
Dumbbell Squat Clean Thruster (35/50#)
Pull-ups

Quote:
“Creativity is intelligence having fun.”
— Albert Einstein

9.11.2017

W.O.D. 9.12.17







4 Rounds of:
4 Minute AMRAP of:
21/15 Calorie Row
21 Kettlebell Swings 35/53#
21 Butterfly Sit-ups
Rest 4 Minutes (between rounds)

Score is total reps in all 4 rounds. 

Quote:
 “Don’t spend time beating on a wall, hoping to transform it into a door.”
— Coco Chanel

9.10.2017

W.O.D. 9.11.17


A 9.11. CFKoP original commemorative Team WOD
(teams of 2 athletes will work to complete the work load, one athlete working at a time)

Bear Crawl 500 feet total (down and back 5 times)
100 Step-ups (45#/25#)
100 Sumo Deadlift High Pulls (75#/55#)
100 Step-ups (45#/25#)
Bear Crawl 500 feet total (down and back 5 times)
Buddy Carry 200 Meters

This workout is intended to honor and remind us of the bravery that a firefighter or other hero may have demonstrated on that horrific day. The bear crawls remind us that we may not always be able to walk tall into any situation but that should not deter us from the end goal of helping someone in need. The step-ups remind us of the endless flights of stairs that many brave souls endured in order to help others in need. The sumo deadlift high-pulls remind us of the rubble that needed to be removed in order to save the life of a complete stranger. Finally, the buddy carry will remind us that we are all in this together and that life is the greatest of gifts and it is the only thing worth dying for.
We would like to thank every person that gave their life in service on 9-11-01 and every member of the armed services that continue to fight for our freedoms and safety to this day.
Words will never be enough! Thank you.

Past Results:
(compare to 9.11.16) or (compare to 9.11.15) or (compare to 9.11.14) or (compare to 9.11.13) or  (compare to 9.11.12) or (compare to 9.11.11) or  (compare to 9.11.10) or (compare to 9.11.09)


Photos:





Quote:
"Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children."
-President George W. Bush, November 11, 2001

9.09.2017

W.O.D. 9.10.17

4 Rounds For Time of: 
8 Deadlifts (185/275)
16 Burpees 
2 Rope Climbs (15 ft) 
400 meter Run 

Community Notes:
OPEN GYM today from 11-1PM, FREE for members. Join us to work on a skill, strength, missed wod, mobility or stretching. (or just socialize) ---Your choice.

Quote:
"Don't live the same year 75 times and call it a life."
-Robin Sharma
-

9.08.2017

W.O.D. 9.9.17


#helenforhouston
Three rounds for time: 
Run 400 meters 
21 Kettlebell swings 35/53#
12 Pull-ups

CLICK HERE to compare to (2.17.17)
or CLICK HERE to compare to (5.31.17)
or CLICK HERE to compare to (8.8.17)


Community Notes: 
Join us today for the Helen for Houston Fundraiser.
Members and their friends and family are invited to come and do the workout. 

 Class is free but we are asking all participants to pay a "drop in" fee in the suggested amount of $20. We will add all money collected for the day to our donation. Bring cash or checks made out to CrossFit King of Prussia or donate directly here: 

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397 

 More information: 
https://blog.beyondthewhiteboard.com/2017/08/30/helenforhouston/

Quote:
"To do more for the world than the world does for you-that is success."
-Henry Ford

9.07.2017

W.O.D. 9.8.17




AMRAP in 15 Minutes:
10 Box Jumps 20/24"
10 Burpees
1 Round of DT:
(12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks) 105/155#

Community Notes: 
On Saturday, September 9th CrossFit KoP will be participating in the Helen for Houston Fundraiser. Our WOD for the day will be Helen and all local CrossFitters, our members and their friends and family are invited to come and do the workout. 

 Class is free but we are asking all participants to pay a "drop in" fee in the suggested amount of $20. We will add all money collected for the day to our donation. Bring cash or checks made out to CrossFit King of Prussia or donate directly here: 

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397 

 More information: 
https://blog.beyondthewhiteboard.com/2017/08/30/helenforhouston/

Quote:
If we wait until we're ready we'll be waiting the rest of our lives.

9.06.2017

W.O.D. 9.7.17

 "Twins"
"Straight like Pencil" 

Nice beard Rich! 
 Congratulations on your FIRST Ring Muscle up Kevin!
(Gordy...sleeping on the job!)

For time: 
30 Overhead squats (95/135#)
7 Muscle-ups (your choice ring or bar)
20 Overhead squats (95/135#)
5 Muscle-ups (your choice ring or bar)

Community Notes: 
On Saturday, September 9th CrossFit KoP will be participating in the Helen for Houston Fundraiser. Our WOD for the day will be Helen and all local CrossFitters, our members and their friends and family are invited to come and do the workout. 

 Class is free but we are asking all participants to pay a "drop in" fee in the suggested amount of $20. We will add all money collected for the day to our donation. Bring cash or checks made out to CrossFit King of Prussia or donate directly here: 

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397 

 More information: 
https://blog.beyondthewhiteboard.com/2017/08/30/helenforhouston/

Quote:
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to." 
- Emil Zatopek

9.05.2017

W.O.D. 9.6.17

CrossFit Total
1 RM on Back Squat, Press, Deadlift.

Your score will be the total weight of all three lifts.

Athletes will have ONLY 3 attempts to declare a 1 RM effort after they complete their warm-up sets. 


Click here to read the Journal article regarding CrossFit Total.

Quote:
To sustain longevity, you have to evolve. 

9.04.2017

W.O.D. 9.5.17










For time:
800 Meter Run
21 Handstand Push-ups
21 Dumbbell Snatch - alternating (55/70#)
400 Meter Run
15 Handstand Push-ups
15 Dumbbell Snatch - alternating (55/70#)
200 Meter Run
9 Handstand Push-ups
9 Dumbbell Snatch - alternating (55/70#)

Community Notes:
Mark your September calendars:
Saturday, 9/9 #helenforhouston workout at 9/10 AM- $20 suggested donation.
Sunday, 9/10 - OPEN GYM 11-1PM
Thursday, 9/14 - Own Your Eating Tour and Seminar at 6:30 PM - $25
Wednesday, 9/20 - Mobility Upstairs in the Annex with Shawna
Friday, 9/29 - End of Summer Party and 10 year anniversary kick off! - DON'T MISS IT!

Quote: 
“I will sacrifice whatever is necessary to be the best.” 
 - J.J. Watt