W.O.D. 6.18.18

Clash of the Classes Week 3!
(Who's the fittest? Morning? Mid-day? or Evening?)

3 Rounds for time of:
50 Double Unders
40 Dumbbell Snatch (35/50#)
30 Calorie Row
20 GHD Sit-ups
10 Bar Muscle Ups

Scaled Version:
3 Rounds for time of:
150 Single Unders
40 Dumbbell Snatch (20/35#)
30 Calorie Row
20 AB-Mat Sit-ups
10 Pull-ups

(time cap 30:00 minutes)

Coaches Notes:
 Time-capped scores will be recorded as left over reps, recorded as seconds attached to 30 minutes.
For example 30:30, would be 30 reps remaining after the time cap

Community Notes:
Join us at 10:30 AM for BOOTCAMP today!
and
Don't forget to sign up in the lobby for the King and Queen of Prussia!

Quote:

“There are no shortcuts to any place worth going.” 

– Beverly Sills

W.O.D. 6.17.18

Happy Fathers Day to all the CrossFit KoP Dads!!!

AMRAP in 20 Minutes:
 5 Chest to Bar Pull-ups
10 Push-Press (75/115#)
15 Kettlebell Swings (35/53#)
20 Deadlifts (75/115#)

Quote: 

“I knew that if I failed I wouldn’t regret that, but I knew the one thing I might regret is not trying.” 

-Jeff Bezos

W.O.D. 6.16.18

Complete as many rounds as possible in 45 minutes of: 

Run 800 Meters 

80 Squats 

8 Ring muscle-ups 

Quote:

“Learning to distance yourself from all the negativity is one of the greatest lessons to achieve inner peace.” 

 ― Roy Bennett

W.O.D. 6.15.18

Take 20 minutes to build to a heavy Power Clean

then

21-15-9
Power Clean (use 70% of your 1 RM from today)
Handstand Push-up

Quote:

“The only time you fail is when you fall down and stay down.” 

 ― Stephen Richards

W.O.D. 6.14.18

For Time: 

50 Back Squats (75/115#) 

50 Pull-Ups 

50 Shoulder to Overhead (75/115#) 

40 Front Squats (65/95#) 

40 Chest to Bar Pull-Ups 

40 Shoulder to Overhead (65/95#) 

Quote:

“Hard work beats talent when talent fails to work hard.” 

 ― Kevin Durant

W.O.D. 6.13.18

10 1-minute rounds of: 

10 burpees over the bar Max reps of power snatches 

 Rest 1 minute between rounds. 

 Men: 135 lb. Women: 95 lb.

 Scaling: 
This interval workout contains rest periods so that each round can be treated as a sprint. Reduce the burpee reps so you’ll still have 20-30 seconds to snatch when you fatigue in later rounds. Pick a weight for the snatch that is moderate, yet still allows you to cycle several reps.

 Intermediate Option: 10 1-minute rounds of: 8 burpees over the bar Max reps of power snatches

Cash out:
Prowler Push or Sled Drag
Coaches choice; go for speed or weigh or time with partners or solo.

Community Notes:
Join us for Boot camp today at 5:30 PM with Coach Jenna!
Meet at the 400 M turn around, and don't forget to check out "Twilight on the River"- a Seasonal Open Air Market with Music and Vendors, right at Frosty Falls!

Quote:

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”

  ― Thomas A. Edison

W.O.D. 6.12.18

TEST DAY-RECORD RESULTS

"Tommy V" 

 For time: 

 21 Thrusters (75/115#) 

12 Rope Climb ascents 15ft

 15 Thrusters (75/115#) 

9 Rope Climb ascents 15ft

9 Thrusters (75/115#) 

6 Rope Climb ascents 15ft

CLICK HERE to compare to (3.19.18)

Quote:

"To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear."

- Buddha

W.O.D. 6.11.18

                                                 

Day 2 of 4 - Clash of the Classes

(Who's the fittest this week? Morning, Mid-day, Evening?)

 TEST DAY- RECORD RESULTS 

Sumo-Deadlift 3 RM 

 Skill TEST 1:00 Minute Max Calories Air Bike 

  CLICK HERE to compare to (3.27.18)

Quote: 

"People aren't born strong. people grow stronger little by little, encountering difficult situations learning not to run from them. "

-Christina Grimmie

W.O.D. 6.10.18

Congratulations Lea, Angelo and Jeff for the completion of the Level 1 Certificate Course this weekend.

5 Rounds for total time:
Run 200 Meters
15 Burpee Box Jumps (20/24")

rest 5:00 minutes

Take 10 minutes to work up to a heavy 2 RM Push Press

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

Quote:
"Persistence can change failure into extraordinary achievement." 

– Matt Biondi

W.O.D. 6.9.18

For total rounds and reps:

Minute 1: 20 Double Unders + 1 Clean (95/135#) 

Minute 2: 20 Double Unders + 2 Clean (95/135#) 

Minute 3: 20 Double Unders + 3 Clean (95/135#) 

*Continue sequence until you are no longer able to complete the number of cleans in the minute* 

*Each minute add 1 clean*

Coaches notes:

Scale number of Double Unders and load if necessary.

Community Notes:

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

Quote:

“Failure is the key to success; each mistake teaches us something.” 

 – Morihei Ueshiba

W.O.D. 6.8.18

Partner WOD: 

20min. AMRAP: 

Run 400m w/ partner 

50 Kettlebell Swings (35/55#) 

15 Bar Muscle Ups

(partners share the work on the KBS and Bar MU, runs are completed together)

Auxiliary Cash out:

50 GHD Hip Extensions

Community Notes:

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

Quote:

"If you train hard, you’ll not only be hard, you’ll be hard to beat." 

- Hershel Walker