Blogspot - aimeesfitnessblog.blogspot.com - CrossFit KOP
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W.O.D.8.27.13 27 Aug 2013 | 07:00 am
For time: 100 Double Unders 9-7-5 Muscle Ups Burpees 100 Double Unders Community Notes: All weekend classes (8/31 and 9/1) including Sunday's Open Gym from 11-1PM will be held at the Annex this...
W.O.D.8.26.13 26 Aug 2013 | 07:00 am
CrossFit Total 1 RM on Back Squat, Press, Deadlift Total weight for all three lifts is the score. Click here to read the Journal article regarding CrossFit Total. Click here to read the basic stren...
W.O.D.8.25.13 25 Aug 2013 | 07:00 am
for time: 400 meter Walking lunge Cash out: max 15ft rope climbs in 5 minutes Quote: "There are only two options regarding commitment: you're either in or you're out. There's no such thing as li....
W.O.D.8.24.13 24 Aug 2013 | 07:00 am
"Lynne" 5 rounds for max reps of: Bodyweight bench press (e.g., same amount on bar as you weigh) Pullups There is NO time component to this WOD. If you are not able to do your body weight on the Be....
W.O.D.8.22.13 23 Aug 2013 | 04:07 pm
5 Rounds for time of: 15 Pull-ups 30 Push-ups 45 Double Unders Quote: "I don't have regrets, there are only lessons. You learn from them, and you become a better person." -Nicole Polizzi
W.O.D.8.23.13 23 Aug 2013 | 07:00 am
For time: 95/135 lb Squat clean, 10 reps 30 GHD Sit-ups 95/135 lb Squat clean, 8 reps 25 GHD Sit-ups 95/135 lb Squat clean, 6 reps 20 GHD Sit-ups 95/135 lb Squat clean, 4 reps 15 GHD Sit-ups 95/135 .....
W.O.D.8.21.13 21 Aug 2013 | 07:00 am
Partner AMRAP in 20 minutes: 9 Toes to bar 7 Deadlifts (155/225) 5 Push Jerk (95/135) Partners will alternate rounds one athlete working at time. The pair will get two bars to complete the workou...
Misty Knoll Farm Tour 20 Aug 2013 | 08:34 pm
Join us on October 5th at 10am for a farm tour at On Green Pastures at Misty Knoll Farm! Misty Knoll Farm is a beautiful 77-acre farm located at 103 Benner Road inRoyersford, PA. Farmers and sisters...
W.O.D.8.20.13 20 Aug 2013 | 07:05 am
For time: 1 Mile Run Then: 20 Rep Back Squat Max For this workout of the day, you need to rep 20 back squats with your maximum weight. However, take note that you HAVE to complete the 20 reps in a s...
W.O.D.8.19.13 19 Aug 2013 | 08:54 am
6 Rounds for time: 10 Thrusters (65/95#) 10 Hang Power Snatch (65/95#) Quote: It's not who you are that holds you back, it’s who you think you’re not. -Anonymous
