J-WODs - Memorial Day Weekend WOD's

Saturday

 AMRAP in 15 Minutes:
5 Push Jerks (95/135#)
10 Dumbbell Front Squats (35/50#)
8/10 Calories Ski (alternate rounds with C2 Bike)

Masters Scores
Gordy 6 - 95/30#
Terry 6 +15 95/30#
Teresa 5+ 15 5/ 30# to 17" box
Kathy 5+5 45#/12#
Devin 5+ 13 83/20#
Ali 6 + 10 60#/ 20#

Sunday

Power Clean 

3-3-3-3-3

Cash out:

3 Rounds for time of:

10 Power Cleans (50% of 3 RM)

10 Calories Air Bike

Monday

For time:
(Partition as needed)
1000 M Row
50 Pull-ups
75 Push-ups
100 Air Squats
1000 M Row 

In Memory of Andrea Brennan

Andrea passed away peacefully on May 14th, 2026 after a 12 year courageous battle with cancer. 

"When you die, it does not mean that you lose to cancer. You beat cancer by how much you live, and the manner in which you live."

- Stuart Scott

Some of you may remember Andrea Brennan and her husband Ryan, they were members of CrossFit KoP for many years. She was one of the most kind humans always willing to step up and help with a smile on her face. 

In early July 2015 she was diagnosed with early stage breast cancer and had undergone a lumpectomy she fought and battled and conquered this cancer years ago but very sadly and unfortunately Ryan shared that cancer had recently spread to her liver and the tumors ultimately took her life on May 14th 2026.

This is the workout we did for her in 2015 ( please post to comments if you complete this workout)

"Fight like a Girl" (WOD in honor of Andrea Brennan)

35 Minute AMRAP

100 Situps

THEN 1 Snatch @ 75% of 1RM

9 HSPU

19 Pull-ups

80 Double Unders

CLICK HERE to compare results from 2015

MAY the force be with YOU in these WOD's!

WOD #1 

For time:

50 ft Handstand walk

15 Toes to Bar

15 Calories Assault Bike

50 ft Handstand walk

20 Toes to Bar

20 Calories Assault Bike

50 ft Handstand walk

25 Toes to Bar

25 Calories Assault Bike

WOD #2

4 Rounds for time of:

Row 500 meters 

15 Thrusters 95/135#

WOD #3

5 Rounds for time of:

5 Push Jerks 135/205#

10 Burpees

15 Cals Ski

WOD #4

Run 800 Meters

30 Pull-ups

30 Deadlifts (155/225)

Run 400 Meters

20 Pull-ups

20 Deadlifts (155/225)

Run 200 Meters

10 Pull-ups

10 Deadlifts (155/225)

WOD #5

Nasty Girls

3 Rounds for time of:

50 Air Squats

10 Hang Power Cleans 95/135#

7 Ring Muscle Ups

WOD #6

Front Squat 

3-3-3-3-3-3

Take 50% of Max 3 RM and complete max FS reps in 2:00

WOD #7 (Danielles Cardio)

2 Rounds for time:

500 M Row 

10 Slamballs

1000M C2 Bike 

10 Slamballs

20 Cal Air Bike 

10 Slamballs

500 M Ski Erg

10 Slamballs

Masters WOD 5.7.26

 

CONGRATS TO COACH JULES ON PASSING HER LEVEL 3

AMRAP in 15 Minutes:

3 Jumping BMU or Support Holds

9 Kettlebell Deadlifts

9 Dumbbell Snatch 

Kathy 8+3 15/35#

Brenda 6+6 10/26#

Deb 6+16 10/44#

Devin 8 + 13 20 DB/Hspu 4 AB

Richard 8+3 15/55#

Teresa 7+3 20#/70 KB

Trainer WOD - Level 1 Pittsburgh, PA May 2/3

 

For time:

21-18-15-12-9-6-3 reps of:

Power Clean (65/95)

Alternating Pull-up/Toes to Bar 

(start with Pull-up)

Spring WOD's

CFKOP Monday Remix:

4 Rounds for total reps:

In 1:30 complete 8/10 Calories on the Air Bike

Max Power cleans

Rest 1:30

In 1:30 complete 8/10 Calories on the Air Bike

Max Bar Muscle Ups

Rest 1:30

Tuesday Torture:

AMRAP in 7 Minutes:
3..6..9..12..15..18... etc
GHD Sit-ups
Chest to Bar Pull-ups

 
 Rest 5:00 Minutes

 
 AMRAP in 7 Minutes:
 4..8..16..20..24..28.. etc
Dumbbell Front Rack Lunge (35/50#)
Dumbbell Push Press (35/50#)

Get With it Wednesday:

Overhead squat 

8-8-8-8 reps 

 Then, Complete as many rounds and reps as possible in 6 minutes of:

20 Overhead squats (45/65#)
10 Handstand push-ups

Thruster Thursday:

21-15-9 Reps of:

Deadlift (155/225)

Dumbbell Thrusters (35/50#)

Finish it Friday:

5 Rounds for total time:

Row 500 Meters 

20 Burpees

J-WOD 4.29.26

 2 Rounds for time of:

1000 Meter C2 Bike

25 Push Press (45/65#)

500 Meter Row

25 Hang Power Snatch (45/65#)

400 Meter Ski 

25 Front Squat (45/65#)

Hotel Workouts

 

3 Rounds for time of:

10 Dumbbell Hang Clean and Jerks

15 Kettlebell Swings

20 Burpees

30 Air Squats

Partner WOD:

(you go, I go)

10 Rounds for time of:

5 Strict HSPU

5 Dumbbell Thurusters

3 - 1:00 Rounds of:

Lunge

Medicine Ball Clean

Dumbbell Snatch

Plank Hold

Double Dumbbell Deadlift

Rest

April Workouts

We did a few Atlas stones this week to remember Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig at the games, and these Atlas Stones at CFKOP. He died this week after a two-year battle with cancer. He was 50. RIP Rob.

WOD #1
5 Rounds for time of:
12/15 Calories Air Bike
12 Wallballs (14/20 to 9/10ft)
12 Deadlifts (155/225)

WOD #2
10-1 reps of:
Push Press (95/135#)
Power Clean (95/135#)
Ski Calories 

WOD #3
5 Rounds of:
5 Back Squats @80% of Max
10 Strict Pull-ups
10 Calories Row
Rest :90 between sets

WOD #4 

AMRAP in 15 Minutes:

3 Wall Walks

15 Burpees

60 Double Unders

WOD #5 

For time:

30 Ground to Shoulder Atlas Stones

Travel Workouts

 

Travel can throw off even the best routines—flights, long drives, busy schedules, and family time make it hard to stick to your normal training. But the goal isn’t perfection while you’re away, it’s consistency in a different form. Some movement is always better than none. 

 Shifting your mindset helps. Instead of trying to follow your program exactly, ask: how can I move today?  

A quick hotel workout, a walk exploring somewhere new, or a short hotel gym session all count.

On this trip I did some Tabatas right in the hotel room...

:20 on/ :10 off- 8 intervals 

Air Squat

Push-up

Sit-up

Lunge

and one day the workout was a very quick 

21-15-9 

Med Ball Cleans 

Dumbbell Push Press

It’s also been great to see hotel gyms improving. Many now have medballs, kettlebells, heavier dumbbells, and even barbells. On this trip, having a barbell allowed me to get at least one full day of my programming in from Jim...

Front Squat 

3-3-3-3

+ accessory work! 

+ some CrossFit
5 Rounds:

1:00 on the Rower

5 Split Jerks

5 Trap Bar Deadlifts

It wasn’t perfect—but it was enough. 

 Intensity may look a little different when you travel, and that’s okay. Sleep, nutrition, and schedule aren’t always ideal, so dialing it back and focusing on quality movement can be the right move. At the same time, travel is about being present, being there for family time, experiences, and rest matters too. Not every day needs a workout, and not every workout needs to be hard. Fitness should support your life—not compete with it.

March week 4 Workouts

 

Solid workout from CrossFit Quaterfinals!

Megzeee custom WOD

AMRAP in 7 Minutes:

4 Calories Air Bike

8 Pull-ups

Rest 1:00

AMRAP in 7 Minutes:

5 HSPU

10 Deadlifts 

(could be done with C2B or BMU and strict HSPU and any weight DL per level and ability)

Aim for 5 -7 Rds....

Partner AMRAP in 12 Minutes 

"You go I go" style...

3 Cals Air Bike

6 Burpees

9 Push Press

Masters Partner WOD: 

AMRAP in 10 (share the work as needed)

30 Crossovers / SU / DU

15 Push Press

10 Burpees 

Kathy/ Richard 3+48 35/55

Terry / Lee 4+20 55#/40#

Devin /Ali 4+ 20 55#

Foundations WOD:

AMRAP in 10 Minutes:

C2 Bike 8 Cals

8 Push Press 15#

4 Burpees 

Brenda 3+3 

ANY OF THESE WORKOUTS CAN BE SCALED UP OR DOWN...

In CrossFit, every workout is designed to meet you where you are—then push you just enough. The goal is relative intensity, meaning the effort is tailored to your physiological capacity and psychological tolerance, not someone else’s. The same workout can look very different across athletes:

 Load: A heavy barbell for one person becomes a lighter weight or dumbbells for another.

Skill: A pull-up might scale to a banded version or ring rows—or progress up to chest-to-bar or bar muscle-ups.

Volume: 30 reps could become 20, or even 10, to preserve intensity and mechanics.

Movement complexity: A snatch might scale down to a hang power snatch or even a dumbbell variation. On the flip side, more advanced athletes can scale up by increasing load, adding volume, or choosing more complex variations.
 At its core, CrossFit isn’t about doing more—it’s about doing what’s appropriate, so everyone trains hard, safely, and effectively