10.31.2018

W.O.D. 11.1.18


CLICK HERE to sign up today for our specialty skill clinics!

Bench Press
5-5-3-3-1-1-1

Cash out:
AMRAP in 7 Minutes:
10 Dumbbell Bench Press (35/50#)
10 Dumbbell Front Squat (35/50#)

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"Genius is one percent inspiration and ninety-nine percent perspiration." 
- Thomas A. Edison

Photos:






10.30.2018

W.O.D. 10.31.18




Happy Halloween!! 
Today is Costume Day! Best Costume gets some FREE gear from the CFKoP Store. 

The Wolverine - Come try your luck at our "house" WOD and get your name on the board. 
For all you endurance (and ab) junkies this is the WOD to come to! 

 What is the WOLVERINE anyway?? 
 6 Rounds for time of: 
 10 Clean and Jerks 135#/95# 
 20 Pull-ups
 100 Sit-ups 
 1 Lyons Loop Run (approx 600M) 

 or the... 

 THE WOLVERINE CUB: 
 4 Rounds for time of: 
 10 Clean and Jerks 95#/65# 
 20 Pull-ups 
 50 Sit-ups 
 400M Run

Quote: 
"Enthusiasm is excitement with inspiration, motivation, and a pinch of creativity."
- Bo Bennett

10.29.2018

W.O.D. 10.30.18







10 Rounds for time of:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead

(With a partner- each athlete completes a full round prior to switching)
(Women 35#/Men 50#)

Community Notes:
We are hosting a Conjugate Methods Course on February 16th and 17th.
CLICK HERE to find out more and register today.

TOMORROW 10/31 is Halloween dress up day!
Prepare for Wolverine and Costumes---ALL day at CFKOP!
Rolling starts for the Wolverine all day long...

Quote: 
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible."
- Francis of Assisi

10.28.2018

W.O.D. 10.29.18





5 Rounds for time of:
10 Overhead Squats (105/155#)
5 Bar Muscle Ups

Community Notes:
WOLVERINE IS COMING!!! All day Wednesday October 31st
...and it's Costume Day- Best Costume gets some FREE gear from the CFKoP Store.

The Wolverine - is our "house" WOD, its run on Halloween each year and takes some "guts" to get through it and then you can have the "glory" of getting your name on the board.

For all you endurance (and ab) junkies this is the WOD to come to!

 What is the WOLVERINE anyway??
 6 Rounds for time of:
 10 Clean and Jerks 135#/95#
20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

(there will be a scaled version too!)

Quote: 
"Someone is sitting in the shade today because someone planted a tree a long time ago."
- Warren Buffett

10.27.2018

W.O.D. 10.28.18

Congratulations to Evie on the completion of the Level 2 Certificate Course!

Partner WOD: 
5 Rounds: 
30 Kettlebell swings (53/70#) 
30 Box jump (20/24") 
Run 400 meters 
30 Burpees 
30 Wallballs (14/20#) 

*Partners run together and break up the reps of exercises as needed*


Community Note:
All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles."
– Wayne Dyer

10.26.2018

W.O.D. 10.27.18


Press
5-5-3-3-1-1-1

Cash out:
AMRAP in 10 minutes:
20 Dumbbell Snatch (35/55#)
15 Pull-ups
10 Push-ups


Community Note:
All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"Too many of us are not living our dreams because we are living our fears."
– Les Brown

10.25.2018

Bro- Down Throwdown



Ready to take your bromance to the next level? Get ready to grow that beard, rip off your sleeves, and pick your partner because we're about to have a Bro- down!

 Bro- down is a fitness throwdown featuring your favorite “bro- like” movements within CrossFit style WODs. The Bro- Down is a charity competition in which proceeds will go towards https://no-shave.org/ benefitting cancer research. The competition will feature three workouts and all will be performed as partners. Requiring equal parts lungs and strength, this competition will test the fittest males from around the Philadelphia area! There will be a prize for most money donated by your team (register here: https://no-shave.org/register ) as well as best beard/ facial hair as voted by some of our judges/ volunteers!

 The Bro- Down is split into two divisions – RX and Scaled. The RX division is appropriate for males with more than 1-2 years of CrossFit experience who are used to completing workouts ‘RX’d’ and who finish WODs in the top half of their local affiliate athlete pool. The Scaled division is appropriate for newer athletes that are used to scaling their workouts, or those with limited competitive experience.

 While we acknowledge that the split between RX and Scaled is not always clear, we have provided the following guidelines to help athletes calibrate themselves:

 RX Competitors:
 – Should perform most (90%+) of their affiliate workouts RX’d
 – Possible movements and standards include: 95lb+ thrusters and snatches for reps, 135#+ clean/clean and jerks for reps, 185lb+ Deadlifts for reps, 24″ box jumps, 20lb WallBalls to 10′ target, 70# kettlebell swings, kipping pullups (chin over bar AND chest to bar), toes-to-bar, handstand pushups, ring dips, and double-unders, pistols, and bar/ ring muscle- ups.

 Scaled Competitors:
 – Usually scale most (80%+) of the daily work- outs. – Should be able to handle weights that are within 70-80% of the RX standard for Men.
 – Possible movements and standards include: 65#+ thrusters or snatches for reps, 95#+ cleans/clean and jerks for reps, 135lb Deadlifts for reps, 24″ box jumps or step ups, 14lb WallBalls to 10′ target, 44# kb swings, kipping pullups, pushups, abmat situps, handstand holds, and double-unders (in lower volume) CASH PRIZES for top 3 RX teams! SWAG BAGS for top 3 Scaled teams!

 Prize for Best Beard/ Facial Hair

 Prize for most money raise for No Shave November

Follow our Facebook event for frequent updates, WOD announcements and information for Competition Day!

W.O.D. 10.26.18

5 Rounds: 2min. Clock: 
20 Back Squats (115/75#) 
Max Calories on Rower 

Rest 2min. between rounds.
Record total Calories.

 Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.



WOLVERINE IS COMING!!! All day Wednesday October 31st
...and it's Costume Day- Best Costume gets some FREE gear from the CFKoP Store.

The Wolverine - is our "house" WOD, its run on Halloween each year and takes some "guts" to get through it and then you can have the "glory" of getting your name on the board.

For all you endurance (and ab) junkies this is the WOD to come to!

 What is the WOLVERINE anyway??
 6 Rounds for time of:
 10 Clean and Jerks 135#/95# 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

(there will be a scaled version too!)


Quote:
"Your true success in life begins only when you make the commitment to become excellent at what you do."
— Brian Tracy

10.24.2018

W.O.D. 10.25.18


















3 Rounds for time of:
20 Chest to Bar Pull-ups
2 Rope Climbs (20ft)
100 Feet of DB Front Rack Walking Lunge (35/50#)
20/15 Calories (Your choice cardio, bike, ski, run, row)

Community Notes:
TONIGHT will be the LAST CrossFit Endurance Class with coach Tim, meet at 5:45 PM.

All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 
"There is only one thing that makes a dream impossible to achieve: the fear of failure." 
― Paulo Coelho

10.23.2018

W.O.D. 10.24.18

TEST DAY- RECORD RESULTS
"Diane"
21-15-9
Deadlifts (155/225)
Handstand Push- Ups

Upon completion of your workout rest 10 minutes and work up to a HEAVY 5RM Deadlift.

(CLICK HERE to compare to 1.8.18)
(CLICK HERE to compare to 4.27.18)
(CLICK HERE to compare to 7.27.18)


Quote: 
"Hardships often prepare ordinary people for an extraordinary destiny." 
 – C.S. Lewis

10.22.2018

W.O.D. 10.23.18






Power Clean
1-1-1-1-1-1-1

Cash out:
Use 60% of your 1 RM Power Clean

2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

 There is no rest between rounds.
Score is total reps for all rounds.
Record load used.

Quote: 
"Everything you’ve ever wanted is on the other side of fear." 
— George Addair

10.21.2018

W.O.D. 10.22.18


3 Rounds for time of:
25 Toes to Bar
25 Dumbbell Push Press (35/50#)
100 Double Unders









Community Notes: 
WOLVERINE IS COMING!!! All day Wednesday October 31st
...and it's Costume Day- Best Costume gets some FREE gear from the CFKoP Store.

The Wolverine - is our "house" WOD, its run on Halloween each year and takes some "guts" to get through it and then you can have the "glory" of getting your name on the board.

For all you endurance (and ab) junkies this is the WOD to come to!

 What is the WOLVERINE anyway??
 6 Rounds for time of:
 10 Clean and Jerks 135#/95# 20 Pull-ups
 100 Sit-ups
 1 Lyons Loop Run (approx 600M)

(there will be a scaled version too!)

Quote: 
"Our greatest glory is not in never falling, but in rising every time we fall."
 — Confucius

10.20.2018

W.O.D. 10.21.18

CPR AED Certification for the CrossFit KOP Coaches and Friends!

AMRAP in 15 Minutes:
21 Wallballs (14/20 to 9/10 ft)
15/12 Calories Row
9 Ground to Shoulder (Sandbag/Atlas Stone)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote: 
"All progress takes place outside the comfort zone." 
 - Michael John Bobak

10.19.2018

W.O.D. 10.20.18


6 Rounds for time of:
12 Pistols (alternating)
12 Power Snatch (75/115#)
12 Deficit Handstand Push-ups (25/45# plates)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote:
"Success is walking from failure to failure with no loss of enthusiasm." 
 - Winston Churchill

10.18.2018

W.O.D. 10.19.18

TEST DAY-RECORD RESULTS







CrossFit Total
1 RM on Back Squat, Press, Deadlift.
Total weight for all three lifts is the score

Athletes will get three attempts at each lift. 

Click here to read the Journal article regarding CrossFit Total. There are specific standards for the CFTotal and we will withhold these standards. 


(CLICK HERE to compare to 1.25.18)
(CLICK HERE to compare to 4.10.18)
(CLICK HERE to compare to 7.18.18)

Community Notes:
Our Nutrition Reset ends on Sunday at 10:00 AM, join us to recap and get your final InBody Scan.

Quote: 
"Never give in except to convictions of honor and good sense." 
- Winston Churchill