CrossFit KOP: 06.2016

6.30.2016

W.O.D. 7.1.16

The CrossFit Endurance Crew!

"Keeping it Classy"

21-15-9

Deadlift (185/275#)

Box Jumps (24/30")

Community Notes:
For the July 4th Holiday schedule:

CLICK HERE

Join us tonight at 7:00PM for Vinyasa and Vino---Yoga and Wine!
This charity event will benefit Children's Hospital of Philadelphia - the Cardiac Unit.
$20 Suggested donation

Quote:

Always concentrate on how far you have come, rather than how far you have left to go. The difference in how easy it seems will amaze you.

- Heidi Johnson

6.29.2016

July 4th Weekend Schedule and Special Events

Friday, 7/1, 7:00PM -Vinyasa and Vino:

All members and non-members are welcome, this is a charity event for CHOP Cardiac. $20 suggested donation. Bring some snacks and wine for after the Yoga session.

#raiseyourheart

Saturday, 7/2 10:00AM CrossFit Class

Saturday, 7/2 11:00AM Strength

Sunday, 7/3 10:00AM CrossFit Class

Sunday, 7/3 11:00AM Strength

Monday, 7/4 - 10:00 AM FREE Friends and Family workout:

Join us to celebrate 4th of July with a Fun CrossFit Workout. Please bring your family or local friends to check to the gym and get a great workout!

There will be FREE babysitting!

Monday, 7/4 11:30 AM Strength

W.O.D. 6.30.16

5 rounds for time of:

50 Double-unders

15 Push Jerks 75/115#

15 burpees

50 Double-unders

Rest 2 minutes

Community Notes:
Join us on Monday, July 4th at 10:00 AM for a FREE Friends and Family workout at CrossFit King of Prussia. Any and all abilities are welcome, please bring someone new to check out the gym.

Quote:

Success is never final and failure never fatal. It's courage that counts.

- George F. Tilton

6.28.2016

W.O.D. 6.29.16

For time:
104 Wallballs (14/20# to 9/10ft)
52 Pull-ups

Community Notes:
Please join us on Friday night 7/1 at 7:00PM for a special Vino and Vinyasa (Wine and Yoga) party to culminate our first #checkinforcharity and #raiseyourheart for CHOP Cardiac. $20 suggested donation (goes to CHOP) and please bring some wine and or snack for the after party. Members or non members are all welcome.

Quote:

"Never let the fear of striking out get in your way."

- George Herman "Babe" Ruth

6.27.2016

W.O.D. 6.28.16

Hang Power Clean
3-3-3-3-3-3-3

Cash out:
3 Rounds for time of:
15 GHD Sit-ups
5 Hang Power Cleans (use 70% of your 3 RM)

Quote:

"The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind."

- William James

6.26.2016

W.O.D. 6.27.16

AMRAP in 20 Minutes:
Row 500 Meters
3 Rope Climbs, 15 ft

Quote:

A good beginning makes a good end.

- English Proverb

6.25.2016

W.O.D. 6.26.16

TEST DAY RECORD RESULTS

"Nate"

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

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (53/70#)

(compare to 3.16.16)

Quote:

"The pain of discipline is far less than the pain of regret"

- Sarah Bombell, synchronized swimmer

6.24.2016

W.O.D. 6.25.16

Partner Workout:
3 Rounds for time of:
24 Deadlifts (155/225#)
48 Thrusters (65/95#)
24 Pull-ups
48 Abmat Situps

EMOM 3 Burpees

*One partner works at a time, both do the EMOM

Quote:

"Hard training, easy combat; easy training, hard combat"

- Marshal Suvorov, famous Russian General

6.23.2016

W.O.D. 6.24.16

Hang Power Snatch
1-1-1-1-1-1-1

Skill work:
Muscle up (Bar or Ring)

Quote:

If you want to be the best,

Work hardier than the rest.

If you don't want to be the best,

Just work like the rest.

- Robert Stinson

6.22.2016

W.O.D. 6.23.16

5 Rounds for time of:
15 Walking Lunges (carrying 65/95# in the front rack position)
30 Double Unders

*30 total steps for the Walking Lunges (15 means R/L)

Quote:

"The difference between the impossible and the possible lies in a person's determination. "

- Tommy Lasorda