W.O.D. 6.20.16

Deadlift
1-10-1-20-1-30

Score will be total load for all 6 lifts.

Quote: 

Fall seven times, stand up eight. 

 - Japanese proverb

W.O.D. 6.19.16

Happy Fathers Day to all the CrossFit KoP Dads!!

For time:
Run 800 Meters
(3 Rounds of)
20 Chest to Bar Pull-ups
20 Push-ups
Run 800 Meters

Quote: 

"You can tell what was the best year of your father's life, because they seem to freeze that clothing style and ride it out."
-Jerry Seinfeld

W.O.D. 6.18.16

5 Rounds for time of:
15 Wallballs (14/20#) to 9/10 feet
12 Deadlifts (135/185#)
9 Lateral Burpees over the Bar

Community Notes:
Good luck to Steph, Sarah S, Giulia and Aimee competing at the Pan Am's (for Olympic lifting) in Puerto Rico.

Quote: 

"The turning point in the process of growing up is when you discover the core of strength within you that survives all hurt." 

- Max Lerner

W.O.D. 6.17.16

3 Rounds for time:
500 Meter Row
400 Meter Run

Skill Cash out:
Ring Dips

(work towards 3 sets of 10, strict or kipping, work your weakness)

You have more to gain from working your weakness than your strength!

Quote: 

"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort." 

- Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois, April 27, 1900

W.O.D. 6.16.16

Take 20 Minutes to build to a 1 RM Power Clean

then:

AMRAP in 15 Minutes
15/10 Cals on the Air Assault Bike
10 Toes to Bar
5 Power Cleans (use about 70% of your 1 RM)

Community Notes:
Coach Tim is doing a 1 mile time trial at the CrossFit Enduance Class at the Upper Merion Track tonight at 5:30 PM! This is open for all members, it counts as a regular class. 

Quote: 

"You only ever grow as a human being if you're outside your comfort zone." 

- Percy Cerutty

W.O.D. 6.15.16

TEST DAY- RECORD RESULTS 

3 RM Front Squat 

Cash out: 

AMRAP in 5 Minutes: 

5 Hand Stand Push-ups 

10 Wallballs 14/20 to 9/10ft

  (compare to 3.6.16)

Quote:

"Don’t raise your voice, improve your argument."

-Anonymous

W.O.D. 6.14.16

"honoring all 50"

Filthy 50 

50 Box jump, 20/24"

50 Jumping pull-ups 

50 Kettlebell swings, 55#/35# 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14# to 10/9' 

50 Burpees 

50 Double unders

Quote:

"Some succeed because they are destined. Some succeed because they are determined."

– Unknown

W.O.D. 6.13.16

TEST DAY-RECORD RESULTS 

 "Nicole" 

Complete as many rounds in 20 minutes as you can of: 

Run 400 meters Max rep Pull-ups

 (compare to 3.29.16)

Quote:

" Losers visualize the penalties of failure. Winners visualize the rewards of success."

– Unknown

Photos:

W.O.D. 6.12.16

Congratulations to our "Little Lady Lifters" for medaling at the 3rd Annual Generation Spring Classic this weekend!

3 Rounds for time of: 

 15 Back Squats (95/135#)

 10 Front Squats (95/135#)

5 Overhead Squats (95/135#)

Cash out:

200 Double Unders for time

Community Notes:

All classes TODAY will be held in the Annex (110C DeKalb).

Please meet and park there.

Quote:

"Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

– Mark Twain

W.O.D. 6.11.16

3 rounds for time of: 

50 one-legged squats, alternating
25 push-ups

10 hang power cleans 125/185#

Community Notes:

All classes TODAY will be held in the Annex (110C DeKalb).

Please meet and park there.

Join us for FREE OPEN gym at 11:00AM on Sunday!

GOOD LUCK TO ALL THE LIFTERS competing on Saturday and Sunday at the Generation Spring Classic at CrossFit Generation in Horsham, PA:
Keith
Rachel
Clayton
Miranda
and our youth lifters
Kaylie
Pepper
Grace
Sydney
Jovina

Quote:

"If you want to test your memory, try to recall what you were worrying about one year ago today."

– E. Joseph Cossman

Congratulations Shane

Congratulations to our resident Marine, Shane, for getting through the past 13 weeks at boot camp and achieving the title of United States Marine!