9.23.2021

W.O.D. 9.24.21



 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
CLICK HERE to compare to 6.12.21

Community Notes:
CrossFit Kids Class 10 AM tomorrow, Saturday 9/25!

Quote:
“Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.” 
– Charles F. Kettering

9.22.2021

W.O.D. 9.23.21



For Time: 
100m Run 
100 Lateral Hops Over Barbell 
100m Run 
30 Hang Power Cleans (95/135#) 
100m Run 
3:00 Plank Hold (accumulated)
100m Run 
30 Front Rack Lunges (95/135#) 
100m Run 
100m KB Farmer Carry (53/70#) 
100m Run

Community Notes:
CrossFit Kids Class 10 AM Saturday 9/25!
Ages 6-11 years; $20 drop in!

Quote:
“Let me tell you the secret that has led to my goal. My strength lies solely in my tenacity.”
 – Louis Pasteur

9.21.2021

W.O.D. 9.22.21



2 Rounds for time of:
50/40 Calories Row
25 Handstand Push-ups
25 GHD Sit-ups
15 GHD Back Extensions

Quote:
“The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won’t.” – Henry Ward Beecher

9.20.2021

W.O.D. 9.21.21



 Front Squat
3-3-3-3-3

Cash out:
For time:
15-10-5 reps of:
Bar Muscle Up
Front Squat (@50% of 3 RM - from the floor)

Quote:
“Don’t be discouraged. It’s often the last key in the bunch that opens the lock.” – Author Unknown

9.19.2021

W.O.D. 9.20.21










 3 Rounds for time of:
25 Dumbbell Push Jerks (35/50#)
50 Double Unders
25 Weighted Dumbbell Step Ups (35/50# to 20/24")
50 Double Unders

Quote:
“If one dream should fall and break into a thousand pieces, never be afraid to pick one of those pieces up and begin again.” – Flavia Weedn




9.18.2021

W.O.D. 9.19.21



CARDIO Sunday- 9 AM!

Every 5 Minutes for 40 Minutes:
400 Meter Run
10 Burpee box Jump overs (20/24")
10 Calories Bike/Row

Quote: 
“Do not allow negative thoughts to enter your mind for they are weeds that strangle confidence.”
 – Bruce Lee

Upcoming Coming CrossFit Courses at CrossFit KoP

 


December 11th and 12th 


November 27th and 28th 

9.17.2021

W.O.D. 9.18.21





Partner WOD: "you go, I go"

For time: 
10 Rounds total (between partners)
5 Deadlifts (185/275#)
10 Chest to Bar Pull-ups
15 Box Jumps (20/24")

Cash out:
Max distance Handstand walk

Quote: 
“Confidence is contagious. So is lack of confidence.” 
– Vince Lombardi

9.16.2021

W.O.D. 9.17.21


Good Luck Mike!!!




5 Rounds for time of:
50 Double Unders
50 ft SA OH Walking Lunge (35/50# Dumbbell)
15 Ring Dips

Quote: 
“There’s nothing more important than attitude, and it’s YOUR choice.” 
– Mike Krzyzewski

9.15.2021

W.O.D. 9.16.21






TEST DAY - RECORD RESULTS

Clean + Front Squat + Jerk
1-1-1-1-1-1-1


CLICK HERE to compare to 3.22.21
CLICK HERE to compare to 6.28.21

Cash out:
AMRAP in 10 Minutes:
5 Power Cleans (@ 80% of 1RM from above)
10 Toes to Bar


Quote: 
“Your attitude is critical to success. If you expect things to be difficult, it will always be easier to solve problems, overcome adversity, and have an enthusiastic energy about how you go about and enjoy your work.” – Nick Saban

9.14.2021

W.O.D. 9.15.21



For time:
21 Body Weight Back Squats
7 Rope Climbs (15ft)
15 Body Weight Back Squats
5 Rope Climbs (15ft)
9 Body Weight Back Squats
3 Rope Climbs (15ft)

Quote: 
“Life’s battles don’t always go to the stronger or faster man. But sooner or later, the man who wins is the man who thinks he can.” 
– Vince Lombardi