W.O.D. 3.1.17

Complete as many rounds as possible in 12 minutes of: 

3 Rope climbs (15ft)

12 Push presses (95/135#)

50 Double Unders

Community Notes: 
This FRIDAY is the second week of the CrossFit Games OPEN (17.2), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

If hard work is your weapon, success will be your slave.

W.O.D. 2.28.17

Back Squat 

5-5-5-5-5

Deadlift 

5-5-5-5-5

Community Notes: 
This FRIDAY is the second week of the CrossFit Games OPEN (17.2), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

"You can't get much done in life if you only work on the days you feel good"

-Jerry West

W.O.D. 2.27.17

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

TEST DAY-RECORD RESULTS

"Holbrook" 

 Ten rounds, each for time of: 

75/115 pound Thruster, 5 reps 

10 Pull-ups 

100 meter Sprint 

Rest 1 minute

Quote:

“Typically the worlds best athletes are minimalists when it comes to their training. They work hard and fast with few exercises. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.”

- Greg Glassman, Founder of CrossFit

Photos:

W.O.D. 2.26.17

Congratulations to Manisha on the Completion of the Level 2!

AMRAP in 12 Minutes:
250 Meter Row
12 Wallballs 14/20# to 9/10ft
12 Push-ups

Community Notes:

All classes TODAY will be held in the Annex 110C DeKalb. Please meet and park at the Annex. 

Quote:

"Look in the mirror. That’s your competition.”

– author unknown

W.O.D. 2.25.17

2 Rounds for time of:
50 Double Unders
20 Front Squats (95/135#)
20 Shoulder to Overhead (95/135#)
20 AB-Mat Situps

Community Notes:

All classes TODAY will be held in the Annex 110C DeKalb. Please meet and park at the Annex. 

Quote:

 “In training, you listen to your body. In competition you tell your body to shut up.”

 – Rich Froning

W.O.D. 2.24.17

Workout 17.1 

For time: 

10 dumbbell snatches 

15 burpee box jump-overs 

20 dumbbell snatches 

15 burpee box jump-overs 

30 dumbbell snatches 

15 burpee box jump-overs 

40 dumbbell snatches 

15 burpee box jump-overs 

50 dumbbell snatches 

15 burpee box jump-overs 

 Men use 50-lb. dumbbell and 24-in. box 

Women use 35-lb. dumbbell and 20-in box

 Time cap: 20 minutes
CLICK HERE for the score card, additional standards and scaling options.

Community Notes:

All weekend classes will be held in the Annex 110C DeKalb. Please meet and park at the Annex.

Join us TONIGHT,  it is the first week of the CrossFit Games OPEN, we will run heats from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

“Courage isn't having the strength to go on - it is going on when you don't have strength.”

 ― Napoléon Bonaparte

W.O.D. 2.23.17

Push Press
3-3-3-3-3-3

Cash out:
1 Mile Run

Community Notes:

This FRIDAY is the first week of the CrossFit Games OPEN, we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

“Better to be strong than pretty and useless.”

 ― Lilith Saintcrow, Strange Angels

W.O.D. 2.22.17

TEST DAY-RECORD RESULTS

Filthy Fifty 

 50 Box jump, 24/20 inch box 

50 Jumping pull-ups 

50 Kettlebell Swings (35/53#) 

Walking Lunge, 50 steps 

50 Knees to elbows 

50 Push press, 45/35 pounds 

50 Back extensions 

50 Wall ball shots, 20/14 pound ball 

50 Burpees 

50 Double unders

Community Notes:

This FRIDAY is the first week of the CrossFit Games OPEN, we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

“Don't be afraid of your fears. They're not there to scare you. They're there to let you know that something is worth it.”

 ― C. JoyBell C.

W.O.D. 2.21.17

AMRAP in 8 Minutes:
3 Ring Muscle Ups
10 Power Snatch (75/115#)
rest 2:00 minutes
AMRAP in 6 Minutes:
5 Chest to Bar Pull-ups
10 Clean and Jerks (75/115#)
rest 2:00 minutes
AMRAP in 4 Minutes:
7 Pull-ups
10 Thrusters (75/115#)

*score is total reps

Community Notes:

This FRIDAY is the first week of the CrossFit Games OPEN, we will run heats from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

“Worry does not empty tomorrow of its sorrow, it empties today of its strength.”

 ― Corrieten Boom

W.O.D. 2.20.17

Tabata Barbell 

Tabata deadlift, (95/135)

Tabata hang power clean, (95/135)

Tabata front squat, (45/65)

Tabata push press, (45/65)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 

Rest one minute between exercises. 

 Score is total reps from all 32 intervals.

Community Notes:

This FRIDAY is the first week of the CrossFit Games OPEN, we will run heats from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

“A brave man acknowledges the strength of others.”

 ― Veronica Roth, Divergent

W.O.D. 2.19.17

5 Rounds 
12/15 Calories Air Bike
20 Calories Rower
--Rest 3 Minutes---
Take 15 Minutes to Find your 1RM Clean and Jerk

Quote: 

"Happiness is a butterfly, which when pursued, is always beyond your grasp, but which, if you will sit down quietly, may alight upon you." 

-Nathaniel Hawthorne

W.O.D. 2.18.17

EMOM for 5 Minutes 
3 Overhead Squats (load should be moderate to heavy)

For time:
12-9-6
Deadlift (205/315#)
Overhead Squat (95/135#)
Bar Muscle up

Quote: 

"Great minds discuss ideas; average minds discuss events; small minds discuss people." 

-Eleanor Roosevelt

W.O.D. 2.17.17

"Helen" -TEST DAY RECORD RESULTS

Three rounds for time: 

Run 400 meters 

21 Kettlebell swings 35/53#

12 Pull-ups

Skill Cash out:

60 Pistols

Community Notes:
There will be a CrossFit KoP Social at 7:00PM TONIGHT at the Conshohocken Brew Pub-(across from the gym)...we will celebrate the end of the nutrition challenge, friends and community!

Quote: 

"Success is walking from failure to failure with no loss of enthusiasm." 

-Winston Churchill