W.O.D. 5.10.19

AGOQ Workout 4:
AMRAP in 8 minutes of:
45 Thrusters (65/95#)
45 Toes to Bar
45 Cleans (65/95#)
45 Chest to Bar Pull-ups

Community Notes:
On Saturday, May 11th, we are hosting Girls on Girls X. Please come out to support the CFKoP ladies competing. There will be NO regular classes TOMORROW. If you would like to help volunteer please contact Jenna!

Join us on Sunday, May 12th (Mother's Day) for our "Booty and Beauty" Special.  Sunday starting at 7:45am. 

ONLY $25 and you will get, a workout with Aimee, Brunch will be catered by P3 Nutrition, a FREE mimosa  and then make up, blow out and brows done by Christine Weyant the team from Nordstrom.

(members and non-members are welcome)

CLICK HERE to sign up.

Sunday, 5/12 Open Strength: 

Will be in the ANNEX from 9- 11am

                                                                             Quote: 

"Learn from the past, set vivid, detailed goals for the future, and live in the only moment of time over which you have any control: now." 

- Denis Waitley

W.O.D. 5.9.19

For time:
60 Russian Kettlebell Swings (53/70#)
60 Push-ups
45 Russian Kettlebell Swings (53/70#)
45 Ring Dips
30 Russian Kettlebell Swings (53/70#)
30 Strict Handstand Push-ups

ENDURANCE:

The Endurance workout will be 6pm at Heuser Park in KoP Address is 694 W Beidler Rd. Drive thru the parking lot and meet at the dead end.

Community Notes:
GOOD LUCK to our Athletes competing this weekend:

Rachel and Michal (KOP barbell Athletes and Coaches) are competing in Olympic Weightlifting Nationals this weekend!

and..these dynamic duos are competing in Girls on Girls X at CrossFit KOP:

Aimee Lyons and Cate Kelly

Jill Archibald and Megan O'Neal

Danielle Gambone and Dana Dilullo

Bridget Reiser and Dana Hazard

Anna Luber and Jamie Spak

Lea Walsh and Colleen Byrnes

Donna Garcia and Alex Thomloudis

Manisha Sheth and Theresa Landewe
Mariana Rivera and Steph McGovern
Caitlyn Breen and Alison Karoleski

Quote: 

"A creative man is motivated by the desire to achieve, not by the desire to beat others."

- Ayn Rand

Girls on Girls X

Good Luck to our Athletes competing in our Girls on Girls X competition this weekend!
*Reminder: There will be NO CLASSES on Saturday

Aimee Lyons and Cate Kelly

Jill Archibald and Megan O'Neal

Danielle Gambone and Dana Dilullo

Bridget Reiser and Dana Hazard

Anna Luber and Jamie Spak

Lea Walsh and Colleen Byrnes

Donna Garcia and Alex Thomloudis

Manisha Sheth and Theresa Landewe
Mariana Rivera and Steph McGovern
Caitlyn Breen and Alison Karoleski

Below are the WODs for the day

WOD 1:

15min to establish a 1 RM Clean

WOD 2:

Mindy

14min AMRAP

"You Go, I Go"

RX Division:

5 Handstand Push- Ups

10 Pistols

15 Chest to Bar Pull- Ups

Scaled Division:

5 Pull- Ups

10 Hand Release Push- Ups

15 Goblet Squats (35#)

WOD 3:

"Double Trouble"

150 double unders/ 200 single unders

then..

12-9-6

SYNCHRO Overhead Squats (95/65)

SYNCHRO Toes to bar/ knee raises

then..

150 double unders/ 200 single unders

*Time Cap Ten Minutes*

W.O.D. 5.8.19

AGOQ WOD #2:
For time
80 Bar-facing Burpees
4,000 Meter Row

(time cap 30:00)

Community Notes:
On Saturday, May 11th, we are hosting Girls on Girls X. Please come out to support the CFKoP ladies competing. There will be no regular classes that day. If you would like to help volunteer please contact Jenna!

Join us on Sunday, May 12th (Mother's Day) for our "Booty and Beauty" Special.  Sunday starting at 7:45am. 

ONLY $25 and you will get, a workout with Aimee, Brunch will be catered by P3 Nutrition, a FREE mimosa  and then make up, blow out and brows done by Christine Weyant the team from Nordstrom.

(members and non-members are welcome)

CLICK HERE to sign up.

Quote: 

"What you get by achieving your goals is not as important as what you become by achieving your goals." 

- Zig Ziglar

Good Luck Rachel and Michal

Rachel and Michal are headed to the land of Elvis and barbecue to compete at 2019 USAW Nationals at Graceland in Memphis, TN. 

This is the highest level of competition within the United States, and they are excited to represent the Philadelphia / KOP community. 

 Michal competes Friday morning in the 55kg category. 

 Rachel competes Sunday morning in the 87kg category. 

 Further details and live stream links will be shared as they become available. They appreciate the support from the KOP family and say thank ya-thank ya very much for all your well wishes.

W.O.D. 5.7.19

AGOQ WOD 1:
3 Rounds for time:
15 Deadlifts (155/225#)
35 Overhead Squats (55/75#)
90 Double Unders

(time cap 15:00)

Quote: 

"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." 

- Confucius

W.O.D. 5.6.19

Community Note:

Join us on Sunday, May 12th (Mother's Day) for our "Booty and Beauty" Special.

Sunday starting at 7:45am. 

ONLY $25 and you will get, a workout with Aimee, Brunch will be catered by P3 Nutrition, a FREE mimosa  and then make up, blow out and brows done by Christine Weyant the team from Nordstrom.

(members and non-members are welcome)

CLICK HERE to sign up.

TEST DAY- RECORD RESULTS
1 RM Hang Squat Clean

Cash out:
2 Rounds for time:
400 Meter Run
20 Devils Press *
 *(choose weight according to level and ability) 

CLICK HERE to compare to 2.9.19

Quote:
"Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." 

- Thomas A. Edison

W.O.D. 5.5.19

3 Rounds:
15 Power Snatch (95/135#)
15 Calories Bike
15 Burpees

Community Note:
There will be OPEN GYM today from 11am- 1pm

Quote: 

“People who are crazy enough to think they can change the world, are the ones who do.” 

– Rob Siltanen

W.O.D. 5.4.19

Congratulations to Evie, Jenna and Lea = The "baby dragons"!
The ladies had a successful day of competition and finished in 5th overall in the RX division!

For time:
35 Front Squats
25 Hang Squat Cleans
15 Thrusters

(Women 95#, Men 135#)

Community Notes:
Good luck to Evie, Jenna, and Lea at Girls gone RX today at CrossFit Petram!

Quote: 

“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.” 

– Unknown

W.O.D. 5.3.19

Complete as many rounds as possible in 20 minutes of: 

2 Rope Climbs, 15ft

10 Ring Dips 

20 GHD Sit-ups

Community Notes:
Good luck to Gordy and Aimee competing in the Masters Qualifiers this weekend!

Quote: 

"The only person you are destined to become is the person you decide to be."

- Ralph Waldo Emerson

W.O.D. 5.2.19

Strength:
Deadlift
5-5-3-3-1-1-1

Skill work:
Handstand walk
EMOM for 7 Minutes;
your choice 1-3-5 mats of Handstand Walk
(6, 18 or 30 feet)
or....
practice Handstand skills
(coaches will direct the exact practice based on level and ability)

Community Note:
Endurance location this week at 6pm is Bridgeport Memorial Park on top of "Bridgeport Mountain" the highest point in Bridgeport. Use the parking lot across from 819 Grove Street, Bridgeport PA as your base. Great open park, and about a mile or less from the box.


Quote: 

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do."

- Leonardo da Vinci