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

J-WOD 3.25.26

"must wear crown royal shorts for this workout"

 I present you the.... The Lyons Press Medley - Jason since you created this, why not do it again! 

Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. 

Record the top weight for each lift. 

Click here to compare to 2.20.21.

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Click here to compare to 3.23.15.
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Click here to compare to 2.19.13.

3.18.26

Inspired by the CFKOP Daily WOD

 For time:
15 Calories Air Bike 
3 Rds 
9 Burpees 
9 Wallballs 14#
15 Calories Air Bike 
2 Rds 
15 Burpees
15 Front Squats 65#
15 Calories Air Bike 
1 Rd 
21 Burpes
21 Overhead Squats 65#

Results:
Aimee 16:53

J-WOD 3.17.26

Happy St. Patty's Day!

For time:

40 Calories Row
20 Power Cleans 95#
30 Calories Row 
15 Power Cleans 115#
20 Calories Row
10 Power Cleans 135#

On the Road Again!

Not having access to a full gym isn’t a reason to stop training—it’s an opportunity to simplify and stay consistent. I have a client heading to Europe for two weeks. Great trip, tight schedule, and small hotel rooms with little to no gym space. Instead of overcomplicating it, we leaned into the roots of CrossFit: constantly varied, functional movements, performed at the right intensity. Before he heads out each day to explore, he’ll knock out short, effective sessions using just bodyweight—squats, lunges, push-ups, burpees, and sit-ups. No equipment. No excuses. Just smart programming with variance in time, intensity, and structure—some days intervals, some days quick “for time” efforts, others a steady pace. The goal isn’t to crush him—it’s to keep him moving, maintain strength and stamina, and support the lifestyle he’s out there enjoying. Fitness that fits into life, not the other way around. If you’re someone who travels often—a true road warrior—this is your reminder: you don’t need perfect conditions to stay consistent. You need intention and a plan. 

Week 1
Day 1 –For Time :
3 Rounds:
20 Squats
15 Sit-ups
10 Push-ups

 
Day 2 – Intervals (1:00 On / :30 Off)
Rotate: (4 Rounds)
Min 1: Lunges
Min 2: Push-ups
Min 3: Sit-ups
Min 4: Rest (1:00)
 

Day 3 – Tabata (20s on / 10s off)
Squats (8 rounds)
Burpees (8 rounds)

Day 4 – Rest / Walk

Day 5 – AMRAP 15 Minutes:
15 Lunges
10 Push-ups
5 Burpees

 
Day 6 – Descending Ladder (For Time)
15-12-9-6-3:
Squats
Sit-ups

 
Day 7 – Intervals (30s On / 30s Off x 16 min)
Alternate: Push-ups and Reverse Lunges
 

Week 2
Day 8 – For Time (Longer Effort)
4 Rounds:
15 Squats
10 Push-ups
5 Burpees

 
Day 9 – EMOM 16
Min 1: 15 Sit-ups
Min 2: 12 Lunges
Min 3: 10 Push-ups
Min 4: Rest

 
Day 10 – Tabata Mix
Alternate each round (8 total):
Squats / Sit-ups
Then:
Lunges / Push-ups (8 rounds)

Day 11 – Rest / Move

 
Day 12 – Chipper (For Time)
40 Sit-ups
30 Lunges
20 Push-ups
10 Burpees

Day 13 – Intervals (1:00 On / 30s Off x 15 min)
 Rotate: Squats Burpees Sit-ups
 
Day 14 – AMRAP 10 (Finish Strong)
10 Lunges
5 Push-ups
5 Burpees

March -Week 3

For over two decades, CrossFit.com has been the longest-running, most consistent resource for CrossFit programming. Built on the foundation of constantly varied, functional movements performed at high intensity, it continues to deliver simple, effective workouts that stand the test of time. The classic three days on, one day off approach creates consistent exposure to all elements of fitness—including your weaknesses. That’s the point. No patterns, no comfort zones—just intentional variance that builds true, well-rounded capacity allowing us to be prepared for any and all things. Take Danielle. She’s always loved cardio, but for years she’s followed the CFKOP program anyway—showing up for strength days, skill work, and the shorter, more intense efforts outside her comfort zone. Because of that, she hasn’t just maintained her engine—she’s expanded everything around it. That’s CrossFit. The following workouts are inspired by CrossFit.com but for Danielle!!! 

Day 1: 

For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run 

 Day 2: 

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row
Rest 5 minutes
21 box jumps
21 Chest to Bar Pull-ups
15 box jumps
15 Chest to Bar Pull-ups
9 box jumps
9 Chest to Bar Pull-ups
 

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box 

Day 3: 

Power Clean 3-3-3-3-3 

Day 4: 

For time: 5,000-meter C2 bike
30 Power Cleans (95/135#)
200-meter kettlebell farmers carry
3,000-meter C2 bike
20 Power Cleans (95/135#)
100-meter kettlebell farmers carry
1,000-meter C2 bike
10 Power Cleans (95/135#)
50-meter kettlebell farmers carry
500-meter C2 bike ♀
 35-lb kettlebells ♂ 53-lb kettlebells 

Day 5:
Back Squat 5-5-5-5-5
 
Day 6: Topsy: 

Complete as many rounds and reps as possible in 25 minutes of: 

3 muscle-ups 

8 thrusters (75/115#) 

17-calorie row

Day 7: Cardio Sunday - Danielles favorite!

2000 Meter Row

50 Burpees

800 Meter Run 

40 Burpees

400 Meter Ski

30 Burpees