W.O.D. 2.1.17

for time:
50 Calorie Row
50 Wallballs
25 Deadlifts (155/225#)
25 Handstand Push-ups
25 Chest to Bar Pull-ups

***Every Minute on the Minute perform 2 Power Cleans at 105/155

Community Notes:
Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

All weekend classes will be held in the Annex, CrossFit KoP is hosting MAXlift on Saturday and the OLD FOLKS Open on Sunday.

Quote: 

“As such, there is no one-size-fits-all approach that anyone can offer you. The hot water that softens a carrot will harden an egg.” 

 ― Clayton M. Christensen

W.O.D. 1.31.17

TEST DAY- RECORD RESULTS
Nancy
5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

Community Notes:
Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

All weekend classes will be held in the Annex, CrossFit KoP is hosting MAXlift on Saturday and the OLD FOLKS Open on Sunday.

Quote: 

“The only way to be truly satisfied is to do what you believe is great work. And the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it. —Steve Jobs”

W.O.D. 1.30.17

Split Jerk
1-1-1-1-1-1-1

Cash out:
15-12-9
Burpees
Kettlebell Swings (35/53#)
GHD Sit-ups

Community Notes:
Don't forget to sign up for the CrossFit Games OPEN!
CLICK HERE to sign up today!

Quote:

“In order to really find happiness, you need to continue looking for opportunities that you believe are meaningful, in which you will be able to learn new things, to succeed, and be given more and more responsibility to shoulder.”
 ― Clayton M. Christensen

W.O.D. 1.29.17

 Congrats to all the athletes who competeted at the Masters Arctic Blast!

Back Squat

2-2-2-2-2-2-2

Cash out:

7 Minute AMRAP of:

7 Strict Pull-ups

7 Back Squats (155/225#)

Quote:

Teach thy tongue to say, "I do not know," and thous shalt progress. 

–Maimonides

W.O.D. 1.28.17

AMRAP in 20 Minutes

30 Toes to Bar

30 Burpee Box Jump Overs (20/24")

150 feet Walking Lunges

50 feet Handstand walk

*(scale the Handstand walk with 5 wall walk ups or 15 shoulder taps)

Quote: 

When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us. 

–Helen Keller

W.O.D. 1.27.17

OPEN Workout 15.4

Complete as many reps as possible in 8 minutes of: 

3 handstand push-ups 

3 cleans 

6 handstand push-ups 

3 cleans 

9 handstand push-ups 

3 cleans 

12 handstand push-ups 

6 cleans 

15 handstand push-ups 

6 cleans 

18 handstand push-ups 

6 cleans 

21 handstand push-ups 

9 cleans 

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. 

Men clean 185 lb. 

Women clean 125 lb.

Quote: 

There is only one way to avoid criticism: do nothing, say nothing, and be nothing. 

–Aristotle

W.O.D. 1.26.17

For time:

400 Meter Run

30 Power Snatches (55/75#)

400 Meter Run

30 Thrusters (55/75#)

400 Meter Run

30 Power Snatches (55/75#)

Quote:

Certain things catch your eye, but pursue only those that capture the heart.

 – Ancient Indian Proverb

W.O.D. 1.25.17

Overhead Squat

5-5-5-5-5

(go for a heavy 5 RM!)

Cash out:

1:00 Minute at each station for max reps

GHD Sit-ups

Burpees

Deadlifts (use the weight of your last 5 RM OHS)

Air Squats

Calories on the Air Bike

Quote: 

The only person you are destined to become is the person you decide to be. 

–Ralph Waldo Emerson

W.O.D. 1.24.17

AMRAP in 15 Minutes:

30 Kettlebell Swings (53/70#)

20 Pull-ups

15 Push-ups

Quote: 

If you hear a voice within you say “you cannot paint,” then by all means paint and that voice will be silenced. –Vincent Van Gogh

W.O.D. 1.23.17

TEST DAY- RECORD RESULTS

Gwen 

 Clean and jerk 

15-12-9 reps 

 Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. Use same load for each set. 

Rest as needed between sets.

Score will be total load used.

Quote: 

“Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”

–Peter F. Drucker

W.O.D. 1.22.17

All for time:
800 Meter Run
(5 Rounds of Cindy)
5 Pull-ups
10 Push-ups
15 Air Squats
400 Meter Run
(5 Rounds of Cindy)
5 Pull-ups
10 Push-ups
15 Air Squats

Community Notes:
All classes today will be held in the Annex, meet and park at 110C DeKalb Street.

Quote: 

“An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”

–Thomas Fuller

W.O.D. 1.21.17

With a PARTNER:
5 Rounds
50 Wallballs (14/20# to 9/10 ft) (while one partner holds Front Rack)
25 Power Cleans (95/135#) (while one partner holds Handstand)

Community Notes:
All classes today will be held in the Annex, meet and park at 110C DeKalb Street.

Quote: 

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”

–Vince Lombardi

W.O.D. 1.20.17

For time: 

10 Thrusters (95/135#)

10 Toes to Bar

50 Double-unders 

8 Thrusters (95/135#)

8 Toes to Bar

40 Double-unders 

6 Thrusters (95/135#)

6 Toes to Bar

30 Double-unders 

4 Thrusters (95/135#)

4 Toes to Bar

20 Double-unders 

2 Thrusters (95/135#)

2 Toes to Bar

10 Double-unders

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

Quote: 

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”

–Mario Andretti

W.O.D. 1.19.17

 "Don't sleep on the press"

TEST DAY-RECORD RESULTS
3 RM Shoulder Press

then:
Take 80-90% of your squat from 1.3.17 and perform
5 sets of 5 reps all at that weight

CLICK HERE to get your number from 1.3.17

Community Notes:

All weekend classes will be held in the Annex, 110C DeKalb, please meet and park there.

Quote: 

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”

–Charles R. Swindoll

W.O.D. 1.18.17

5 Rounds, each for time, of: 

Row 750 meters 

Rest 3 minutes

Cash out:
30 L-Pullups
or 30 Strict Chin-ups
(grip the bar underhand for these)

Quote: 

“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”

–Benjamin Mays

W.O.D. 1.17.17

3 Rounds of:
3 Bar Muscle Ups
6 Chest to Bar Pull-ups
9 Hang Power Clean and Jerk (105/155)
12 Front Squat (105/155)

(Rest 1 Minute between rounds)

Quote: 

“By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”

–Mark Victor Hansen

W.O.D. 1.16.17

Join us for a FREE MLK Day Workout! Monday, January 16 at 9:30am. Click here to register!

2 PERSON TEAMS, AMRAP 15 MIN: 

 10 Shoulder to Overhead (75/115#) 

25 Deadlifts (75/115#) 

50 Box Jumps (20"/24")

Each athlete must perform 5 reps (and no more), before the next athlete can start their 5 reps. Athletes will continue to alternate 5 reps throughout the WOD. Only one athlete per team may be working at a time. The score is the total number of reps in 15 min. Partner teams may be any combination of male and female (Male/Male, Male/Female, Female/Female).

$10 Suggested Donation goes to the UUSC
UNITARIAN UNIVERSALIST SERVICE COMMITTEE
Make sure to #checkinforcharity #repsforrights

Quote: 

“Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”

–William J. Bennett – The Book of Virtues

Photos: