4.18.2014

W.O.D. 4.19.14


EASTER EGG HUNT WOD:
A.M.E.P in 20mins (As Many EGGS as Possible)

Your Team has 20 minutes to find eggs and complete indicated tasks.

One egg must be found and completed before moving on to find the next.
Team must complete reps x # of people on the team.
Reps do not have to be distributed evenly.

All athletes may work at the same time.
1. 25 Air Squats
2. 20 Wall Balls
3. 15 Burpees
4. 20 walking Lunges
5. Run around Perimeter (all team members)
6. 10 Broad Jumps
7. Plank for 1 Minute in front of a coach
8. 20 Push ups
9. 20 Slam Balls
10. 30 Situps
11. 25 Lateral Jumps over hurdles
12. 1 Partner Carry Between Cones
13. 40 Double Unders/80 Single Unders
14. 15 Mountain Climbers (each foot)
15. 25 Jumping Jacks

Team with the MOST EGGS, WINS (a special prize)!!! 

Community Notes:
This is a FREE class for all members, friends and family.  All ages welcome.

4.17.2014

W.O.D. 4.18.14

AMRAP in 7 Minutes
12 Lunges 65/95# bar racked on back (6R/6L)*
12 Push Press 65/95#

rest 1:00 minute

AMRAP in 7 Minutes
10 Toes to Bar
10 Snatches 65/95#

Coaches notes:
*The bar should be moved to the front rack before the Push Press is started. 
Advanced athletes can lunge with bars overhead and novice can lunge with no weight component.

Community notes:
Tomorrow is our Easter Egg hunt/WOD at the 9:00 and 10:00AM.  This is a FREE class for members and friends. All ages are welcome.

Read:
On CrossFit and Risk by Julie Foucher

Quote:
"It is during our darkest moments that we must focus to see the light."
-Aristotle Onassis

4.16.2014

W.O.D. 4.17.14

CrossFit KoP will be starting a NEW Boot Camp...who's in? 
It begins on 4/28 with Aimee...come prepared for the unknown and unknowable.  Members and non-members are all welcome.

Deadlift
1-10-1-20-1-30 reps

*Record weight used at each set and total.

Cash out:
Max set of strung Double Unders

Community Notes:
For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

Quote:
“Every strike brings me closer to the next home run.” 
― Babe Ruth

Today's Photos:






 Results from 6/7am
 4:30 results
Welcome to Jill---First Class!

4.15.2014

W.O.D. 4.16.14

 New gear at the CrossFit KoP store!


Partner Madness:
Athletes will alternate back and forth for repetitions, the same amount of reps do not have to be completed by each athlete but they must switch each time the bar or ball is set down.

4 Minutes of Medball cleans (14/20#)
4 Minutes of Sumo Deadlift High Pulls (55/75#)
4 Minutes of Overhead Squats (55/75#)
3 Minutes of Medball cleans (14/20#)
3 Minutes of Sumo Deadlift High Pulls (55/75#)
3 Minutes of Overhead Squats (55/75#)
2 Minutes of Medball cleans (14/20#)
2 Minutes of Sumo Deadlift High Pulls (55/75#)
2 Minutes of Overhead Squats (55/75#)

...directly into...

Total time to complete 60 calories on the Row as a team

Coaches Notes:
The scores will be recorded as this:
total reps and row time (i.e. MBC-200, SDLHP-300, OHS-150, 2:30)
Teams of 2 or 3 are preferred based on level and ability of the athletes. 

Community Notes:
On Saturday (4/19) at 9:00 and 10:00AM CrossFit KoP is hosting a FREE class and it is open to everyone...Friends and Family too.  It will be a special version of CrossFit---the Easter Edition, Kids are welcome and encouraged to workout with their parents...but don't be fooled it will be a great workout for EVERYONE.

We will be CLOSED for Easter on 4/20.

Quote:
"We are judged by what we finish, not by what we start."
-Harvey Mckay

CrossFit Endurance Update


For the Endurance Track Workout Thursday 4/17 we will be doing a baseline early season 1 Mile Time Trial at 5:30pm. Come out and see how fast you can run a mile on the track, and then afterwards we complete a few sprint intervals in to complete the workout. The weather will be perfect... supposedly 60 and sunny, with little wind. The purpose is to see what you can run a controlled mile in, and also to re-test in another 6 weeks if you choose. Sign up in Mindbody and meet Coach Pappas at the Track!

4.14.2014

W.O.D. 4.15.14








"The Original"
courtesy of the "original JZ"

First:
As Many Reps as Possible in 5 Minutes of Body Weight Back Squat*


Then immediately after:
15 Minute Clock Starts

You must run 800m

then with remaining time complete

As Many Rounds as possible of:
5 Box Jumps (24"/20")
5 Pull Ups

Score is Reps of Back Squats + Rounds

*If a body weight back squat is unattainable you will scale according to level and ability. If it rains and you don't want to run you can sub with a 1000 meter Row.



Read:
Click here and check out what Kim had to say about CrossFit KoP! Thanks for taking the time to write about your experience at CFKoP. See you the next time you are in town!

Quote:
At one point in your life you either have the thing you want or the reasons why you don't 
- Andy Roddick

4.13.2014

W.O.D. 4.14.14

 burpees!!!

 What is that?

 Audrrey--hits a PR!
Mobility with McCann!

Take 15 Minutes to get to a 
2 RM Push Jerk

then

EMOM for 15 complete 4 Hang power cleans and 4 Burpees
in the last minute complete Max reps of Hang Power cleans only.  

Use a weight that is about 75% of a 1 RM

Scores should be recorded as total weight for the Push Jerk, weight used for the Hang Power cleans and max reps completed (i.e 155, 125, 10 reps)


Community Notes:
We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:
You Are Confined Only By the Walls You Build Yourself. 
-Unknown

4.12.2014

W.O.D. 4.13.14


Lifters, coaches and cheering section today at the Generation Spring Classic Novice Meet. It takes incredible courage to get out there on the platform in front of an audience, all by yourself. Congrats and thanks to all who made it happen today.

5 Rounds for time:
400 Meter Run
10 Toes to Bar
10 Broad Jumps

Community Notes:
All classes today will be held at the Annex, 110C; meet and park there.

 We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:
"Failure will never overtake me if my determination to succeed is strong enough."
-Og Mandino

4.11.2014

W.O.D. 4.12.14

Skill:
Pistols

WOD:
AMRAP in 12 Minutes:
12 Pistols (6R/ 6L)
10 Box Jumps (20/24")
8 Burpees

Community Notes:
All classes today will be held at the Annex; 110C, meet and park there.  If you would like to attend a 9:00AM class at CrossFit Harmony you can do so as a Free Class in lieu of the classes at the Annex. 

Today we will be holding a 10AM special (preschool) Kids class --- the Easter Egg Edition.

 We will be adding another Mobility class on a weekly basis. In addition to Monday/Friday at 5:30PM, we will now offer Tuesdays at 6:30PM. Click here to sign up for next week.

Quote:
"Shallow men believe in luck. Strong men believe in cause and effect." 
-Ralph Waldo Emerson

Good Luck

...to all the CFKoP athletes competing at the Generation Spring Classic Weightlifting Meet on Saturday and Sunday.  If you have some time please go out to cheer on Steph, Kate, Shannon, Brittany, Tracy, Keith and Gene. Click here to see when the athletes lift.

4.10.2014

W.O.D. 4.11.14

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.


Community Notes:
All weekend classes will be held at the Annex- 110 C DeKalb Street.

Quote:
"Only the weak are cruel. Gentleness can only be expected from the strong."
- Leo Buscaglia