W.O.D. 5.21.19

For time:
3 Minute Handstand Hold (against the wall)
100 Air Squats
150 feet of Handstand walk
100 Air Squats
30 Handstand Push-ups

Community Note:
Join us tonight at 5:30pm for BOOTCAMP!

Quote: 

"The road to success is not easy to navigate, but with hard work, drive and passion, it's possible to achieve the American dream."

- Tommy Hilfiger

W.O.D. 5.20.19

4 Rounds for time of:
400 Meter Run or Row (athletes choice)
4 Ring Muscle-ups
40 Double Unders

Quote: 

"Self-belief and hard work will always earn you success."

- Virat Kohli

W.O.D. 5.19.19

Back Squat
5-5-5-5-5

Cash out:
For time:
36 Wall balls (14/20 to 9/10 ft)
12 Bar Muscle-Ups
27 Wall balls (14/20 to 9/10 ft)
9 Bar Muscle-Ups
18 Wall balls (14/20 to 9/10 ft)
6 Bar Muscle-ups

(time cap 10:00)

Quote: 

"You must be passionate, you must dedicate yourself, and you must be relentless in the pursuit of your goals. If you do, you will be successful." 

- Steve Garvey

W.O.D. 5.18.19

3 Rounds for time of: 

400m Run 

200m Farmer Carry (35/50#) 

100 ft Overhead Walking Lunge (One DB- 35/50#) 

5 Rope Climbs (15')

Quote: 

"Success isn't measured by money or power or social rank. Success is measured by your discipline and inner peace." 

- Mike Ditka

W.O.D. 5.17.19

(don't forget to join us for PROM tonight)

TEST DAY- RECORD RESULTS

 "DT" 

 Five rounds for time of: 

 12 Deadlifts (105/155#) 

 9 Hang power cleans (105/155#) 

 6 Push jerks (105/155#)

  CLICK HERE to compare to 2.6.19

CLICK HERE to compare to 2016

Community Note:

Please join us for "PROM" TONIGHT at 7:00PM.
This is a FREE event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

THERE WILL BE NO 6:30 PM CLASSES TODAY 
(but join us to decorate for prom)

Quote:

"The path from dreams to success does exist. May you have the vision to find it, the courage to get on to it, and the perseverance to follow it."

- Kalpana Chawla

W.O.D. 5.16.19

3 Rounds for time of:
1000 Meter Row
30 Pull-ups
30 GHD Sit-ups

Community Note:
Endurance will meet at the MAIN GYM tonight at 6pm.

Quote: 

"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results." 

- Wade Boggs

W.O.D. 5.15.19

TEST DAY- RECORD RESULTS

"Nancy"
5 Rounds for time of:
400 Meter Run
15 Overhead Squats (65/95#)

CLICK HERE to compare to 2/24/19

Quote: 

"Happiness is not something you postpone for the future; it is something you design for the present." - Jim Rohn

W.O.D. 5.14.19

AGOQ Workout #5

For time: 

 30 snatches  (95/135 lb)

 30 strict handstand push-ups 

 Time cap: 6 minutes

Skill Work:
Peg Board
(record max ascents)

Community Notes:

Join us TODAY at 5:30pm for our first BOOTCAMP Class. Meet at the main gym.

Quote: 

“The difference between ordinary and extraordinary is that little extra.” 

 ― Jimmy Johnson

W.O.D. 5.13.19

Please join us for "PROM" on Friday 5/17 at 7:00PM.

This is a FREE, FUN event for all CrossFit KoP members, bring your friend or significant other or come solo!  We will dance, drink and socialize. Bring something to share (food or drink), dress is "vintage thrift" or whatever you choose and get ready to dance the night away!

4 Rounds for time of:
20 Box Jumps (20/24")
15 Front Squats (95/135#)
10 Burpees 

Quote:

“Determine never to be idle. No person will have occasion to complain of the want of time, who never loses any. It is wonderful how much may be done, if we are always doing.” 

 ― Thomas Jefferson