6.19.2021

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

6.18.2021

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

6.17.2021

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

6.16.2021

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

6.15.2021

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

6.14.2021

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

6.13.2021

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

6.12.2021

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

6.11.2021

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

6.10.2021

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