12.20.2013

W.O.D.12.21.13

Clean and Jerk
1-1-1-1-1-1-1

Cash out:
Every minute on the minute for 8 Minutes:
3 Clean and Jerks @ 80% of your 1 RM

Quote: 
 "Everything depends upon execution; having just a vision is no solution." 
- Stephen Sondheim
Posted by at 4 comments:

12.19.2013

W.O.D.12.20.13

150 Push-ups
*each time you break from the Push-ups and "rest" you must complete one 500 Meter Row.

"Rest" is considered stopping in the down phase of the push-up with chest to the ground.
"Rest" is considered stopping in the up phase of the push-up with your butt in the air.
"Rest" is considered coming on to the knees.

Quote:
"Do you know what my favorite part of the game is? The opportunity to play."
- Mike Singletary (49ers Head Coach)
Posted by at 20 comments:

12.18.2013

W.O.D.12.19.13





AMRAP in 15 Minutes:
7 Pull-ups
7 Box Jumps (24/30")
14 Double Unders

Quote: 
"Be willing to make decisions. That's the most important quality in a good leader. Don't fall victim to what I call the ready-aim-aim-aim-aim syndrome. You must be willing to fire."
- Harry S. Truman
Posted by at 9 comments:

12.17.2013

W.O.D.12.18.13


2 Minutes of Back Squats (155/225#)
2 Minutes Rest
2 Minutes of Back Squats (135/200#)
2 Minutes Rest
2 Minutes of Back Squats (95/135#)

Score will be total amount of Back squats competed in each 2 Minute segment (i.e. 19-22-28=69)* indicate each round separately and the total.

Rest 5 minutes

...then for time complete:
9-6-3
Hang Power Snatch (65/95)
Bar Muscle Up

Score will be total time for the second component (these are two separate mini WODs---ENJOY)

Community Notes: 
Prepare yourself for Delaware County's first Female-Only TEAM CrossFit competition! Teams of two will face off against each other in a battle of the CrossFit 'Girls' - like 'Fran', 'Diane' and 'Nancy'...WOD's will be announced closer to competition time. The competition will be smoking hot--sign up today!
This competition is open to female pairs and will feature a novice and RX divisions. Cost to enter is $75 per team and includes a T-shirt and snacks for competitors. Registration deadline is January 18th and we will accept no more than 50 teams.

Click here to register for the 'Girls on Girls' partner throwdown at CrossFit Harmony

--------------------------------------------------------------------------------------

Check out this new Mobility Seminar offered by Keith Wittenstein Click here for more details.

Quote: 
Winning is not always the barometer of getting better.
-Tiger Woods
Posted by at 8 comments:

12.16.2013

W.O.D.12.17.13






Push Press
5-5-3-3-2-1-1

Cash out:
2 K Row

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
Posted by at 11 comments:

CrossFit KoP Holiday Schedule


Tuesday, December, 24th we will run the following classes:
6:00 AM
7:00 AM
9:30 AM
10:30 AM - BBC- Strength class
12:00 PM

Christmas Day: Wednesday December 25th:
CLOSED 

Thursday, December 26th we will run the following classes:
9:30 AM
12:00 PM
4:30 PM
5:30 PM
6:30 PM - BBC - Strength class 

Tuesday, December 31st we will run the following classes:
9:30 AM
10:30 AM - Structured and BBC Strength
12:00 PM

New Years Day: Wednesday, January 1st, 2014:
CLOSED

Reminders:
The 'Gift of Fitness' makes a lovely present, CrossFit KoP is offering a special Gift Certificate deal for the holiday. Click here for more details... and don't forget to check out the CFKoP store, we have limited edition Snow Angel T-shirts and NEW long sleeved Thermals for men and women. Get yours today!!

Happy Holidays! 

Posted by at 2 comments:

12.15.2013

W.O.D.12.16.13



 Welcome to Justin--home from School for a month!
Rick's first class
 Yeah - chest to bar plus+
 Mr. Intensity!

22 Deadlifts (185/275#)
Farmers walk with 45#/25# dumbbells (or KB) 200 Meters
22 Thrusters with (25/45#) dumbbells
Farmers walk with (25/45#) dumbbells (or KB) 200 Meters
22 Chest-to-bar pull-ups
400 Meter Run
22 Overhead squats (65/95#)
400 Meter Run

Community Notes:
The 12 Days of Christmas WOD will be run on 12/24!!!
CrossFit KoP will be closed on Christmas and New Years Day.
Look out for special WOD's and a modified schedule on 12/24, 12/26 and 12/31.

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
Posted by at 8 comments:

12.14.2013

W.O.D.12.15.13

3 Rounds for time of:
15 Push Jerks (105/155#)
15 Box Jumps (20/24")
15 Handstand Push-ups

Community Notes:
All classes will be held at the Annex, 110 C DeKalb Street today.  Meet and Park there. 

Quote:
“If you had started doing anything two weeks ago, by today you would have been two weeks better at it.” 
― John Mayer
Posted by at 2 comments:

12.13.2013

W.O.D.12.14.13

Cate takes first in her division of Masters Madness 
 Roni takes first in her division of Masters Madness
 Congratulations to all who competed...
 there were some amazing displays of athleticism
 GO CFKOP!
 for more pics check out our instagram and facebook page!


"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

Compare:

Community Notes:
All classes will be held in the Annex today--110C DeKalb St. Meet and park there. CrossFit Kids "cubs" class will be cancelled.

Quote:
"Adversity causes some men to break; others to break records."
- William A. Ward
Posted by at 4 comments:

12.12.2013

W.O.D.12.13.13


Dmitry Klokov jerking 197kg/435lb at the Norwood Weightlifting seminar a few days ago at CrossFit KOP

Elizabeth
21-15-9 
Squat Cleans (95/135#)
Ring Dips

Community Notes:
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:
"The rewards are going to come, but my happiness is just loving the sport and having fun performing."
- Jackie Joyner Kersee
Posted by at 11 comments:

12.11.2013

W.O.D.12.12.13





Burpees & Kettlebell Swings
This workout runs every minute on the minute for 30 minutes. 
Start with one rep of each movement on the first minute, then add one rep every minute thereafter. 

Example: 
Minute One: 1 Burpee, 1 KBS 
Minute Two: 2 Burpees, 2 KBS 
Minute Three: 3 Burpees, 3 KBS 
Minute Four: 4 Burpees, 4 KBS etc ... Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep and adding up again. 
Your total number of reps is your final score for this WOD.

Community Notes:
All weekend classes on Saturday December 14th and Sunday December 15th will be held at the Annex. Meet and park there.  CrossFit Kids "cubs" class will be cancelled. 

Quote:
"Difficulties in life are intended to make us better, not bitter."
- Dan Reeves (Former NFL athlete and head coach)
Posted by at 11 comments:
Subscribe to: Posts (Atom)