1.10.25

For Load 
Strict Press 5-5-5
Push Press 5-5-5

AMRAP in 10 Minutes:

 of "Cindy"

5 Pullups
10 Pushups
15 Air Squats 

Quote: 

“The two most important days in your life are the day you are born and the day you find out why.” —Mark Twain

1.9.25

For Time: 

With A Partner, Performing Alternating Rounds "You Go I Go"
 

Complete 12 Rounds Of: 

25' Handstand Walk
15 GHD Situps

15 Slam Balls (20/30#)

Quote: 

“I would rather die of passion than of boredom.” 

—Vincent van Gogh

1.8.25

TEST DAY - RECORD RESULTS

5 RM Back Squat 

Cash Out: 
3 Rounds For Time: 
10 Back Squats (125/185#)
8/10 Calorie Air Bike 

Quote: 

“Build your own dreams, or someone else will hire you to build theirs.” —Farrah Gray

1.7.25

OPEN PREP

"17.2"

AMRAP in 12 minutes

 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Toe-to-Bars 

8 Dumbbell Power Cleans (50/35 lb) 

Then, 2 Rounds of: 

50 ft Dumbbell Walking Lunges (50/35 lb) 

16 Bar Muscle-Ups 

8 Dumbbell Power Cleans (50/35 lb)

*Continue in this sequence Alternating between Toes to Bar and Bar Muscle Ups

Quote: 

“Far and away the best prize that life offers is the chance to work hard at work worth doing.” —Theodore Roosevelt

1.6.25

4 - 1:00 Rounds for total Reps of:

Hang Power Snatch (55/75#) 
Burpee Box Jumps (20/24")

Front Squats (55/75#)
Double Unders

Rest 

Quote: 

“Just don’t give up trying to do what you really want to do. Where there’s love and inspiration, I don’t think you can go wrong.” —Ella Fitzgerald

1.5.25

CARDIO SUNDAY 

EMOM for 5 Minutes
:45 Machine Calories 

Rest 2:00

EMOM for 5 Minutes
:30 Machine Calories

Rest 2:00 
 
EMOM for 5 Minutes
:15 Machine Calories 

(score is total Calories)

Quote: 

You become what you believe, not what you think or what you want. 

- Oprah Winfrey

1.4.25

PARTNER SATURDAY
BRING A FRIEND OR FAMILY MEMBER FOR FREE

in 20 Minutes: 
Buy In: 3 Rounds Each of (YGIG)
21 Kettlebell Deadlifts
15 Kettlebell Swings
9 Kettlebell Goblet Squats 
(35/53#)

Into AMRAP Splitting Work as Needed In Remaining Time: 
15 Pull-Ups 
15 Burpees
30 KB Step Back Lunges (1x KB 35/53#)

Quote: 

And now we welcome the new year. Full of things that have never been.

- Rainer Maria Rilke

1.3.25

 OPEN PREP

"17.4"
Complete As Many Rounds and Reps as Possible in 13 Minutes Of: 

55 Deadlifts (155/225#) 
55 Wall Balls (14/20# to 9'/10') 
55 Calorie Row 
55 Handstand Pushups 

Quote:

"Never regret. If it's good, it's wonderful. If it's bad, it's experience." — Victoria Holt

1.2.25

All For Time: 

28/40 Calorie Ski

20 Burpees 

then...

10-9-8-7-6-5-4-3-2-1
DB Hang Clean and Jerk
DB Front Squats 
(2x35/50#)

then...
100 Double Unders
20 Burpees

Quote: 

"Every day is a chance to begin again. Don't focus on the failures of yesterday, start today with positive thoughts and expectations." — Catherine Pulsifer

1.1.25

Happy New Year!!!

CrossFit KOP will be CLOSED today for New Years Day

12.31.24

AMRAP in 8 Minutes: 

2 Wall Walks 

2 Deadlifts (205/315 lb)

Rest 2:00

AMRAP in 8 Minutes: 

2 Rope Climbs 

10 Sandbag Cleans (G2OS) (100/150#)

 

Community Notes: 

Today's Classes 

6:00 AM - with Coach Colette 

9:30 AM with Coach Colette

12:00 PM with Coach Aimee

1:00 PM Masters with Coach Aimee

2-4 OPEN GYM with Coach Lauren 

Quote: 

"There are far better things ahead than any we leave behind." — C.S. Lewis