W.O.D. 4.6.20

Happy Birthday Aimee

Today we celebrate the birthday of Queen Bee.  It has been my distinct honor and pleasure to stand by your side and watch you transform the lives of so many that have walked through the doors of CrossFit KoP.  You continue to give selflessly and you find new and innovative ways to assure that people are continuing on their pursuit of wellness, despite being locked in the house under quarantine.  Although you won't, try to take a moment simply for yourself today and relax...maybe find a gelato somewhere.  We all love you very much and thank you for everything.  Happy Birthday!

Check out our offerings on ZOOM today!!!

JOIN US TODAY AT NOON or 4:30pm!
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(4:30pm)
https://us04web.zoom.us/j/346206828
Meeting ID: 346 206 828

At Home WOD - Day 25:

"Support Your Local Box fundraiser"

Warm- Up:
20seconds at each, 10 second transitions
2 times through:
Jumping Jacks
Yogi Push- Ups
Supermans
Anterior Reach
Knee Ankle Grab
Burpees

AMRAP in 10 Minutes:

10 Air Squats

9 Dumbbell Snatch (Right Arm)

10 Push-ups

9 Dumbbell Snatch (Left Arm)

Women 35# Men 50#

Register at games.crossfit.com if you haven't already. It's FREE to register or you can donate to your favorite affiliate to help them during these tough times!

Quarantine Quads:

4 Intervals:

:20 Bulgarian Split Squats (Right)

:10 Rest

:20 Bulgarian Split Squats (Left)

:10 Rest

*Use a weighted object if you have something available. 

 Quote: 

“If you feel lost, disappointed, hesitant, or weak, return to yourself, to who you are, here and now and when you get there, you will discover yourself, like a lotus flower in full bloom, even in a muddy pond, beautiful and strong.” 

 ― Masaru Emoto