3.22.2017

W.O.D. 3.23.17

Join us, along with some pretty cool vendors for the GRAND OPENING of the PRO-Shop on Friday 3/24 at the OPEN WOD 17.5--our last Friday Night Lights. 

PARTNER WOD:
(In teams of two complete the following for time)
2 Rounds of:
100 Calories Row
50 Burpee Box Jumps (20/24")

Community Notes: 
This FRIDAY is the fifth week of the CrossFit Games OPEN (17.5), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 
“Obstacles are those frightful things you see when you take your eyes off your goal.” 
– Henry Ford

3.21.2017

W.O.D. 3.22.17

ALL FOR TIME:
2 Rounds of:
50 Kettlebell Swings (35/55#)
3 Rope Climbs (15ft)

Rest 3 Minutes

2 Rounds of:
40 AB-Mat Sit-ups
20 Pistols (alternating R/L)

Coaches Notes:
Athletes can start at either couplet.

Community Notes: 
This FRIDAY is the fifth week of the CrossFit Games OPEN (17.5), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 
“It is easier to act yourself into a new way of feeling rather than feel your way into a new way of acting.” 
– G. D. Morgan

3.20.2017

W.O.D. 3.21.17

TEST DAY-RECORD RESULTS
30 Bar MU for time

Your choice Cash out:
For time:
100 ft Handstand Walk
or
50 Handstand Push-ups
or
50 Push-ups

Quote: 
“When the will is ready the feet are light.”
 – Proverb

3.19.2017

W.O.D. 3.20.17







EMOM for 20 minutes of: 
 20 Double unders 
1 Squat Clean Thruster (from the floor)

(Coaches notes: Athletes will add weight to the Thruster each round until you reach a working max.)

Quote: 
“The person without a purpose is like a ship without a rudder.” 
– Thomas Carlyle

3.18.2017

W.O.D. 3.19.17


5 Rounds:
Row 750 Meters
Rest 3:00 Minutes between Rounds

Skill:
Ring/Bar Muscle up

Community Notes:
Please remember to enter your scores from 17.4!

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

3.17.2017

W.O.D. 3.18.17

3 rounds for time of: 
3 Rope climbs (20ft)
6 Push Jerks (135/185#)
12 Back Squats (135/185#)
24 GHD sit-ups 

(bars can be taken from the rack if necessary)

Quote: 
"Plans are only good intentions unless they immediately degenerate into hard work." 
--Peter Drucker

3.16.2017

W.O.D. 3.17.17

Happy St. Patrick's Day!
17.4 is 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

CLICK HERE for the standards and score card.

  Community Notes: 
TONIGHT is St. Patrick's Day...and the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Feel free to stay for a little longer and celebrate St. Patrick's Day with us!

Quote: 
 "I know you've heard it a thousand times before. But it's true--hard work pays off. If you want to be good, you have to practice, practice, practice. If you don't love something, then don't do it." --Ray Bradbury

Photos:















3.15.2017

W.O.D. 3.16.17


In Teams of two
Complete 10 Rounds for time of:
10/12 Calories Air Bike
15 Wallballs 14/20 to 9/10 ft

(one athlete completes one round and then switch, you go, I go...format. Each athlete will complete a total of 5 rounds)

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 
"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." 
--Margaret Thatcher

3.14.2017

W.O.D. 3.15.17

Clean and Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 5 minutes:
50 Double Unders
10 Toes to Bar

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:
The price of success is hard work, dedication to the job at hand, and the determination that whether we win or loose, we have applied the best of ourselves to the task at hand.  

SNOW UPDATE


We are going to OPEN today for the daily WOD at 4:30PM. OPEN Gym from 4:30-6:30PM.
There will be NO CrossFit Kids class at 4:30 PM tonight. 

17.3 TEAM RESULTS


Something to ponder on a snowy day! 

Congratulations to Tequila Sunrise for making it to the top spot for 3 weeks.... Green edges out Black for second. Black edging out Green for second in overall standings after 3 weeks. What will 17.4 bring!?

  CLICK HERE for the updated spreadsheet.

3.13.2017

W.O.D. 3.14.17

************SNOW NOTES***************
WE will be CLOSED for the 6/7/9:30AM 12:15, 1:00PM (Masters) classes today.  

We are going to OPEN for the daily WOD at 4:30PM and OPEN gym from 4:30-6:30PM. 

AMRAP in 15 Minutes:
250 Meter Row
15 Dumbbell Push Press (25/35#)
15 Deadlifts (95/135#)

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 
“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” 
—William Ellery Channing

3.12.2017

W.O.D. 3.13.17


TEST DAY- RECORD RESULTS

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

Quote: 
“Tough times never last, but tough people do.” 
—Robert H. Schuller

Photos:






Maltz Challenge







On Friday we hosted the Maltz Challenge for the 8th year, it continues to be an honor to host these incredible individuals and honor Master Sergeant Michael Maltz.


The Maltz Challenge

· 400 meter run
· 50 pull ups
· 100m fireman's carry or 200 meter farmer's walk with 50#/25# dumbbells
· 50 dips
· 100 push ups
· 50 knees to elbows
· 100 sit-ups
· 400 meter run


Click here to compare to past Maltz Challenges.

On March 23, 2003, Master Sergeant Michael Maltz, a U.S. Air Force PJ (Para-rescue) was killed in action in a helicopter crash along with 5 of his brother PJ's while attempting a rescue mission of injured/sick children in the mountains of Afghanistan. MSGT Maltz is the late brother of Derrick Maltz, Special Agent in Charge of SOD. According to those who were close to him, MSGT Maltz possessed an enormous amount of strength and stamina. Bearing this in mind, a workout was specifically developed that would be particularly challenging in honor of him.

Pro-shop Update!


We have partnered up with long time CrossFit KoP member Joe Comly and his new company United Mettle to have a pro-shop in the box. The pro-shop is owned and operated by United Mettle with a portion of all sales going to the box. Right now the pro-shop is in “soft opening” mode which means that it’s not totally complete but it will be open from 4pm-7pm M-F this week. There will be more info to come soon around the grand opening and the website! If you want to know more about United Mettle follow them on IG, FB and Twitter @unitedmettle or email joe@umettle.com.

3.11.2017

W.O.D. 3.12.17

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.


Community Notes: 
ALL CLASSES TODAY WILL BE HELD IN THE ANNEX 110C DEKALB, please meet and park there. 

Quote:
“Make up your mind that no matter what comes your way, no matter how difficult, no matter how unfair, you will do more than simply survive. You will thrive in spite of it.” 
—Joel Osteen

3.10.2017

W.O.D. 3.11.17

AMRAP in 12 Minutes:
15 Chest to Bar Pull-ups
15 Deadlifts (155/225#)
15 Burpees over the Bar

Community Notes: 
ALL CLASSES TODAY WILL BE HELD IN THE ANNEX 110C DEKALB, please meet and park there. 

Quote:
“He who believes is strong; he who doubts is weak. Strong convictions precede great actions.” 
—Louisa May Alcott

3.09.2017

W.O.D. 3.10.17


*Prior to 8:00, complete: 3 rounds of: 
 6 chest-to-bar pull-ups 
 6 squat snatches, 95 lb. 
Then, 3 rounds of: 
7 chest-to-bar pull-ups 
5 squat snatches, 135 lb. 
*Prior to 12:00, complete 3 rounds of: 
 8 chest-to-bar pull-ups 
 4 squat snatches, 185 lb. 
*Prior to 16:00, complete 3 rounds of: 
 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. 
*Prior to 20:00, complete 3 rounds of: 
 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. 
*Prior to 24:00, complete 3 rounds of: 
 11 chest-to-bar pull-ups 1 squat snatch 265 lb.

 *If all reps are completed, time cap extends by 4 minutes.

  CLICK HERE for the score sheets, additional scaling and age groups.

Community Notes: 
This FRIDAY is the third week of the CrossFit Games OPEN (17.3), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!


ALL WEEKEND CLASSES WILL BE HELD IN THE ANNEX 110C DEKALB, please meet and park there. 

Quote:
“I like criticism. It makes you strong.” 
—LeBron James

Photos: