W.O.D. 6.18.18

Clash of the Classes Week 3!
(Who's the fittest? Morning? Mid-day? or Evening?)

3 Rounds for time of:
50 Double Unders
40 Dumbbell Snatch (35/50#)
30 Calorie Row
20 GHD Sit-ups
10 Bar Muscle Ups

Scaled Version:
3 Rounds for time of:
150 Single Unders
40 Dumbbell Snatch (20/35#)
30 Calorie Row
20 AB-Mat Sit-ups
10 Pull-ups

(time cap 30:00 minutes)

Coaches Notes:
 Time-capped scores will be recorded as left over reps, recorded as seconds attached to 30 minutes.
For example 30:30, would be 30 reps remaining after the time cap

Community Notes:
Join us at 10:30 AM for BOOTCAMP today!
Don't forget to sign up in the lobby for the King and Queen of Prussia!

“There are no shortcuts to any place worth going.” 
– Beverly Sills


W.O.D. 6.17.18

Happy Fathers Day to all the CrossFit KoP Dads!!!

AMRAP in 20 Minutes:
 5 Chest to Bar Pull-ups
10 Push-Press (75/115#)
15 Kettlebell Swings (35/53#)
20 Deadlifts (75/115#)

“I knew that if I failed I wouldn’t regret that, but I knew the one thing I might regret is not trying.” 
-Jeff Bezos


W.O.D. 6.16.18

Complete as many rounds as possible in 45 minutes of: 
Run 800 Meters 
80 Squats 
8 Ring muscle-ups 

“Learning to distance yourself from all the negativity is one of the greatest lessons to achieve inner peace.” 
 ― Roy Bennett


W.O.D. 6.15.18

Take 20 minutes to build to a heavy Power Clean


Power Clean (use 70% of your 1 RM from today)
Handstand Push-up

“The only time you fail is when you fall down and stay down.” 
 ― Stephen Richards


W.O.D. 6.14.18

For Time: 
50 Back Squats (75/115#) 
50 Pull-Ups 
50 Shoulder to Overhead (75/115#) 
40 Front Squats (65/95#) 
40 Chest to Bar Pull-Ups 
40 Shoulder to Overhead (65/95#) 

“Hard work beats talent when talent fails to work hard.” 
 ― Kevin Durant


W.O.D. 6.13.18

10 1-minute rounds of: 
10 burpees over the bar Max reps of power snatches 
 Rest 1 minute between rounds. 

 Men: 135 lb. Women: 95 lb.

This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

 Intermediate Option: 10 1-minute rounds of: 8 burpees over the bar Max reps of power snatches

Cash out:
Prowler Push or Sled Drag
Coaches choice; go for speed or weigh or time with partners or solo.

Community Notes:
Join us for Boot camp today at 5:30 PM with Coach Jenna!
Meet at the 400 M turn around, and don't forget to check out "Twilight on the River"- a Seasonal Open Air Market with Music and Vendors, right at Frosty Falls!

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”
  ― Thomas A. Edison


W.O.D. 6.12.18


"Tommy V" 
 For time: 
 21 Thrusters (75/115#) 
12 Rope Climb ascents 15ft
 15 Thrusters (75/115#) 
9 Rope Climb ascents 15ft
9 Thrusters (75/115#) 
6 Rope Climb ascents 15ft

CLICK HERE to compare to (3.19.18)

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."
- Buddha


W.O.D. 6.11.18

Day 2 of 4 - Clash of the Classes
(Who's the fittest this week? Morning, Mid-day, Evening?)

Sumo-Deadlift 3 RM 

 Skill TEST 1:00 Minute Max Calories Air Bike 

  CLICK HERE to compare to (3.27.18)

"People aren't born strong. people grow stronger little by little, encountering difficult situations learning not to run from them. "
-Christina Grimmie


W.O.D. 6.10.18

Congratulations Lea, Angelo and Jeff for the completion of the Level 1 Certificate Course this weekend.

5 Rounds for total time:
Run 200 Meters
15 Burpee Box Jumps (20/24")

rest 5:00 minutes

Take 10 minutes to work up to a heavy 2 RM Push Press

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

"Persistence can change failure into extraordinary achievement." 
– Matt Biondi


W.O.D. 6.9.18

For total rounds and reps:
Minute 1: 20 Double Unders + 1 Clean (95/135#) 
Minute 2: 20 Double Unders + 2 Clean (95/135#) 
Minute 3: 20 Double Unders + 3 Clean (95/135#) 
*Continue sequence until you are no longer able to complete the number of cleans in the minute* 
*Each minute add 1 clean*

Coaches notes:
Scale number of Double Unders and load if necessary.

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

“Failure is the key to success; each mistake teaches us something.” 
 – Morihei Ueshiba


W.O.D. 6.8.18

Partner WOD: 
20min. AMRAP: 
Run 400m w/ partner 
50 Kettlebell Swings (35/55#) 
15 Bar Muscle Ups

(partners share the work on the KBS and Bar MU, runs are completed together)

Auxiliary Cash out:
50 GHD Hip Extensions

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

"If you train hard, you’ll not only be hard, you’ll be hard to beat." 
- Hershel Walker


W.O.D. 6.7.18

10 Rounds for time of:
1 Power Snatch (105/155#)
3 Overhead Squats (105/155#)

Cash out:
Not for time:
Accumulate 30 Ring dips
(athletes choice-strict or kipping)

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

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” 
 – Dale Carnegie

Clash of the Classes -Week 1

HULK SMASH for WEEK 1--Congrats Midday squad!

Here are the scores for the first week:
1st: Midday - 235.29
2nd: Morning - 228.13
3rd: Afternoon - 228.07

CLICK HERE for the spreadsheet.

Scoring Standards: For total score per class, all scores will be averaged. The class with the best average per score will win that weeks clash. 

At the end of the month, the class with the highest average finish will win. 
For Reps: RX equals number of reps Scaled equals number of reps times 0.67 
Strength: Highest weight lifted 
For time: RX equals total number of seconds Scaled equals total number of seconds times 1.33


Next Level Lifting

Bridgeport Barbell Club’s Next Level Lifting
If you are ready to gain strength and improve weightlifting technique then our NEXT LEVEL lifting is for you! With this program you will get to work one on one with your own Bridgeport Barbell Club Coach who will create a program just for you based on your needs and goals.  New clients are being accepted starting June 10th!

Who’s this for?
Graduates of the BBC’s Developmental Program
Intermediate to Advanced CrossFitters/Weightlifters
Athletes ready to commit to supplemental programming

What’s Included?
A 4 week Individualized olympic lifting & strength building program to based on your needs and goals. 
Your own personal barbell club coach that will work with you one on one to develop and support the implementation of your program. You can choose which coach you work with or if you don’t have a preference we can help you decide! 
Free attendance at any of our three 90 minute coached training sessions each week; Wednesday 7:00pm, Friday 6:30pm, Sunday 1:30pm (Otherwise $15 per session) 
Video review of lifts by your coach.
Coaching support at competitions 
Ability to continue with programming on an ongoing basis. To really see results, we recommend you plan on participating in the program for at least 3 months (although it’s not a requirement)

What’s the cost?
$100/month; ($75/month with a CFKOP Membership)

How do I register?
Talk to a Barbell Club Coach (Steph V, Jim C, Rachel S, Tom C) or send an email to coachstephvincent@gmail.com.

W.O.D. 6.6.18

AMRAP in 15 Minutes:
20 Handstand Push-ups
40 ft Single Arm Dumbbell OH Walking Lunge (35/50#)
20 Toes to Bar
40 ft Single Arm Dumbbell OH Walking Lunge (35/50#)

"Things may come to those who wait, but only the things left by those who hustle." 
- Abraham Lincoln


W.O.D. 6.5.18

Back Squat:

(all sets to be above 80% go for a new 1 RM)

Cash out:
for time:
50 Man-Makers (35/20#)
(1 Man-Maker is as follows)
*Pull Right Arm*
*Push Up*
*Pull Left Arm*
*Squat Clean Thruster*

“All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.” 
 – Calvin Coolidge


W.O.D. 6.4.18

Day 1 of 4 - Clash of the Classes
(Who's the fittest? Morning, Mid-day, Evening?)


"Fight Gone Bad!" 
Three rounds of: 
Wall-ball, 14/20 pound ball, 9/10 ft target (Reps) 
Sumo deadlift high-pull, 55/75 pounds (Reps) 
Box Jump, 20" box (Reps) 
Push-press, 55/75 pounds (Reps) 
Row (Calories)

Scaled version:
Wallball (10/14#) 
Sumo deadlift High Pull 35/55#
20" Box Step-ups
Push Press 35/55#
Row (Calories)

CLICK HERE to compare to (3.29.18)

 In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“The only thing that is stopping you from where you are to where you want to go is your comfort zone.” 
 – Dhaval Gaudier