6.20.2018

W.O.D. 6.21.18

Open Workout 13.4


Complete as many reps as possible in 7 minutes following the rep scheme below:
95/135 pound Clean and jerk, 3 reps
3 Toes-to-bar
95/135 pound Clean and jerk, 6 reps
6 Toes-to-bar
95/135 pound Clean and jerk, 9 reps
9 Toes-to-bar
95/135 pound Clean and jerk, 12 reps
12 Toes-to-bar
95/135 pound Clean and jerk, 15 reps
15 Toes-to-bar
95/135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.


Following the 7 Minute workout, rest for 5 Minutes and then take 10 Minutes to work up to a 1 RM Clean and Jerk.

Coaches Notes:
Scores will be recorded as total reps + weight for the 1RM Clean and Jerk
(For example, 84 reps + 205#)

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

6.19.2018

W.O.D. 6.20.18

Front Squat
3-3-3-3-3-3

Cash out:
3 Rounds for time:
200 Meter Run
15 2-fer-Wallballs
10 Burpees

(time cap 10:00 minutes)

Quote:
“Inspiration is the windfall from hard work and focus.” 
 – Helen Hanson

W.O.D. 6.20.18



Evie will be starting a new Connectivity class TOMORROW, Wednesday the 20th at 4:30 OR 5:30pm upstairs in the annex.

The class will run the next four weeks on 6/20, 6/27, 7/11, and 7/18

You can sign- up on MindBody or use this link: https://bit.ly/2I4hFR0

 The idea of “mechanics, consistency, intensity” is a pillar of our CrossFit prescription. We all love crushing workouts and lifting big weights, but sometimes it is hard to take a step back and spend some time working on basic bodyweight mechanics because it isn’t the most exciting. BUT, I want to change that because I LOVE learning to move better and I want to give you tools that you can easily apply to keep your body healthy and happy. Connectivity will be a 45-minute class held in the annex upstairs. The goal of this class is to teach you efficient ways to improve your mechanics by increasing mobility, control and balance.

6.18.2018

W.O.D. 6.19.18






TEST DAY- RECORD RESULTS 

 "Lynne" 

 Five rounds for max reps of: 
Body weight bench press 
Pull-ups 

Record reps for both exercises each round and weight used on the bench press.

CLICK HERE to compare to (3.12.18).


Quote:
"Excellence is a Habit" 
- Aristotle

6.17.2018

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!
and
Don't forget to sign up in the lobby for the King and Queen of Prussia!

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

6.16.2018

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#)

Quote: 
“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

6.15.2018

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 

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

6.14.2018

W.O.D. 6.15.18









Take 20 minutes to build to a heavy Power Clean

then

21-15-9
Power Clean (use 70% of your 1 RM from today)
Handstand Push-up

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

6.13.2018

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#) 

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

6.12.2018

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.

 Scaling: 
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!

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

6.11.2018

W.O.D. 6.12.18


TEST DAY-RECORD RESULTS

"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)

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

6.10.2018

W.O.D. 6.11.18

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








 TEST DAY- RECORD RESULTS 
Sumo-Deadlift 3 RM 

 Skill TEST 1:00 Minute Max Calories Air Bike 

  CLICK HERE to compare to (3.27.18)

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

6.09.2018

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.

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

6.08.2018

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.

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

6.07.2018

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.

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