2.07.2023

2.8.23


EMOM 25: 
Min. 1-5 | 3 unbroken cleans 
Min. 6-10 | 2 unbroken cleans 
Min. 11-25 | 1 clean

This is a heavy day that starts with getting the heart rate high. Increase the loading across as many sets as possible. Start with a light load (30-50%). Perform lifts as a power clean or a squat clean.

TEST DAY CASH OUT- RECORD RESULTS
For time:
2 K Row

Quote: 
“Focus on making yourself better, not on thinking that you are better.” ― Bohdi Sanders, The Secrets of Worldly Wisdom: Your Key to Unlocking Success

2.06.2023

2.7.23



For time:
1-10 Push Jerk (105/155#)
10-1 Back Squat (105/155#)
(weight will be taken from the floor)

Quote: 
“Mediocrity will never do. You are capable of something better.” ― Gordon B. Hinckley

2.05.2023

2.6.23



AMRAP in 15 Minutes:
3-6-9-12-18...etc..reps of:
Power Snatch (65/95#)
Chest to Bar Pull-ups

TEST DAY - CASH OUT - RECORD RESULTS
Max Double Unders in 2:00

Quote: 
Excellence is not a skill, it's an attitude. We are what we repeatedly do. Excellence, then, is not an act, but a habit. The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence.

2.04.2023

2.5.23



10 Rounds for time:
12/15 Calorie Row
15 Wallballs 14/20 lbs to 9/10 ft
Rest 1:00 between rounds

Quote:
“The most difficult thing is the decision to act, the rest is merely tenacity.” - Amelia Earhart

2.03.2023

2.4.23



5 rounds for time with a partner: 
30 alternating DB snatches (50/70 lb) 
20 box jump-overs (20/24 in) 
-Resting partner hangs from the pull-up bar-

Quote: 
 “Life’s challenges are not supposed to paralyze you, they’re supposed to help you discover who you are.” - Bernice Johnson Reagon

2.02.2023

2.3.23



AMRAP 20 Minutes: 
10 single-arm KB swings, right (35/53 lb) 
10 single-arm KB swings, left 
250-m row 
10 barbell back rack lunges, right (65/95 lb) 
10 barbell back rack lunges, left
-KB swings to eye level-

 Quote: 
“Don’t go through life, grow through life.” - Eric Butterworth

2.01.2023

2.2.23



Every 3:00 x 7 sets for load: 
50 double-unders 
5 push presses

Increase loading across as many sets as possible. 
The double-unders should make lifting harder without stopping you in your tracks. 
Take the barbell from the rack or from the floor for an extra challenge. 
Advanced athletes could practice harder versions of the double-under like a triple-under or a crossover!

Quote: 
“The swiftest way to triple your success is to double your investment in personal development.” 
- Robin Sharma

EVAN Z- Athlete Spotlight

 

Congratulations Evan!



How long have you been at CF KOP? 
1 year & 2 months 

What brought you in our doors? I have been playing sports consistently since I was a little kid and specifically jiu-jitsu for for the last 15 years. The injuries were piling up. Some injuries were acute but most were chronic. I was constantly in pain. My wife on the other hand was the picture of health. She never had any serious injuries and she was feeling better and stronger than ever. She would never stop talking about how great CrossFit was and especially how great CrossFit KOP was. So I decided to stop making fun of CrossFit and give it a shot. 
 
How has CrossFit changed your life for the better? I feel stronger and look better. I'm still sore all the time but now it's a "good" soreness. Even now when I grapple I feel more balanced and structurally sound.

What are your favorite and least favorite movements to see in class? I enjoy all of the gymnastic movements. I really dislike burpees, thrusters and front rack position. 

What is your favorite part about being a part of this community? I started with the master's class and they were so welcoming and fun. Since then I have tried most of the other classes and everyone is really friendly and helpful.

1.31.2023

2.1.23



All for time:
3 Rounds:
15 Thrusters (65/95#)
12 Pull-ups

rest 2:00

2 Rounds:
21 Front Squats (95/135#)
7 Bar Muscle Ups

Quote: 
“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” - Abraham Maslow

1.30.2023

1.31.23



3 Rounds for time of:
21 Handstand Push-ups
21 Calories Air Bike
15 Ring Dips 
15 Calories Air Bike
9 Push-ups
9 Calories Air Bike

Quote: 
“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

1.29.2023

1.30.23



TEST DAY - RECORD RESULTS
3 RM Deadlift

Cash out:
AMRAP in 8 Minutes:
8 Deadlifts (60% of 3 RM)
8 Burpees over the bar

Quote: 
“Strive not to be a success, but rather to be of value.” - Albert Einstein