W.O.D. 6.20.21

  

Happy Father's Day to all the CrossFit KoP Dads out there!!!

JOIN Danielle for our LAST boot camp!!!

Next week will start a 10 AM CARDIO class on Sundays for 4 weeks.

All for time with a partner:

1000M Row 

100 Burpees

 100 Wallballs (14#/20#) to (9/10ft) 

100 Kettlebell Swings (35/53#)

200M Farmers Walk (35/53KB) (both athletes walk together) 

1000M row 

 *This will be completed in teams of 2, one athlete works at a time.

Quote:

Better to be a strong man with a weak point, than to be a weak man without a strong point. A diamond with a flaw is more valuable that a brick without a flaw.

- William J. H. Boetcker

W.O.D. 6.19.21

  

Sumo-Deadlift 

1-1-1-1-1-1-1

Cash out:

AMRAP in 12 Minutes

12 Push Press (65/95#)

12 Sumo-deadlift High Pull (65/95#)

12 Toe to Bar

Quote:

Quote: The acknowledgment of our weakness is the first step in repairing our loss. 

-Thomas Kempis

W.O.D. 6.18.21

 

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

AMRAP in 20 Minutes:

7 Power Cleans (95/135#)

7 Front Rack Lunge (95/135#)

7/10 Calories Air Bike

*lunges will be done in place

Quote:

Life is a competition not with others, but with ourselves. We should seek each day to live stronger, better, truer lives; each day to master some weakness of yesterday; each day to repair a mistake; each day to surpass ourselves.

- David B. Haight

W.O.D. 6.17.21

 

 

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

     zoom password 321go

12pm

https://us02web.zoom.us/j/88548453602

    Meeting ID:88548453602

     zoom password 321go

3 Rounds for time of:

500 Meter Row

400 Meter Run 

Rest 3:00 between rounds

Record time for each interval

Cash out:

For time:

5-4-3-2-1

Strict Ring Muscle Up

Double Under (x10)

Quote:

"Weakness of attitude becomes weakness of character."

-Albert Einstein

W.O.D. 6.16.21

Welcome Will!!

   

 Join us on Zoom...

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

TEST DAY - RECORD RESULTS

1 RM Snatch + OHS

  CLICK HERE to compare to 3.5.21

Cash out:

AMRAP in 7 Minutes:

10 OHS (use 60% of your 1 RM Snatch + OHS)

5 Box Jumps (30/36")

Quote:

"Don't expect to build up the weak by pulling down the strong." 

-Calvin Coolidge

W.O.D. 6.15.21

 

Join us on ZOOM...

7AM

https://us02web.zoom.us/j/82621113890

Meeting ID:826211138960

zoom password 321go

  12pm

https://us02web.zoom.us/j/88548453602

zoom password 321go

For time:

30 Burpees

15 Strict Handstand Push-ups

25ft Handstand walk

20 Burpees

15 Strict Handstand Push-ups

25ft Handstand walk

10 Burpees

15 Strict Handstand Push-ups

25ft Handstand walk

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. 6.14.21

    

  Join us on ZOOM... 

6 AM 

https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

"FRAN"

21-15-9

Thrusters (65/95#)

Pull-ups

Rest.... then....

Build to a HEAVY 1 RM Thruster

Quote:

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." 

-Michael Jordan

NEW CLASS ALERT

 

Join us for this NEW CLASS... Mostly Cardio, a little CrossFit, guaranteed sweat for 60 Minutes.

4 Weeks ONLY with Coach Danielle, Sundays at 10 AM.

6/27

7/11

7/18

7/25

W.O.D. 6.13.21

 

Join Coach Danielle 8:00 AM for bootcamp!

Sleds/Prowler

Abs 

and

Cardio

Quote:

“Progress always involves risks. You can’t steal second base and keep your foot on first.” 

-Frederick B. Wilcox

W.O.D. 6.12.21

 

TEST DAY - RECORD RESULTS 

"KELLY"

5 Round for time of:

400 Meter Run

30 Box Jumps (20/24")

30 Wallballs (14/20 to 9/10 ft)

CLICK HERE to compare to 3.13.21

Quote:

“There are only two options: Make progress or make excuses.” 

-Anonymous

W.O.D. 6.11.21

 

Join us on ZOOM... 

6 AM 

 https://us02web.zoom.us/j/808492185 

Meeting ID: 808492185

zoom password 321go

12PM

https://us02web.zoom.us/j/88548453602

Meeting ID:88548453602

zoom password 321go

Squat Clean 

1-1-1-1-1-1-1

Cash out:

9-7-5 reps of:

Squat Clean (@ 60% of 1 RM)

Strict Ring Dips

Quote:

“Whatever you do you have to keep moving forward.” 

-Martin Luther King