5.31.2020

W.O.D. 6.1.20




Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(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

Workout of the Day - Day 81 Quarantine
Warm- Up:
2 Rounds
10 Shoulder Press
10 Rev Fly
10 Goblet Squats
20 Mt. Climbers

7 Rounds for time:
7 Handstand Push-ups or Push-ups
7 Thrusters
7 Strict Knees to Elbows
7 Deadlifts
7 Burpees
7 Kettlebell Swings
7 Bent Over Row

Cash out:
5 Rounds
15 Legs over Dumbbell (or Object)
:10 Hollow Hold

Quote: 
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible."
- Francis of Assisi

5.30.2020

W.O.D. 5.31.20





Workout of the Day - Day 80 Quarantine
Warm up:
25 reps of squat therapy

WOD:
3 Rounds- 5 Minute AMRAP:
25 Air Squats
15 Dumbbell Snatch (Right)
25 Air Squats
15 Dumbbell Snatch (Left)
Rest 2:00

(record total reps)


Cash out:
4 Intervals
:20 Strict KTE
:10 Rest
:20 Mountain Climber
:10 Rest

Quote: 
"The more difficult the victory, the greater the happiness in winning."
- Pele

5.29.2020

W.O.D. 5.30.20


Workout of the Day - Day 79 Quarantine
Warm- Up:
2 Rounds
:20 T- Claps
:20 Squat Thrusts
10 Good Mornings
15 Russian Kettlebell Swings

AMRAP in 20 Minutes:
15 Deadlifts (105/155#)
15 Burpees
15 Kettlebell Swings

Cash out:
8 intervals
:20 Jumping Squat
:10 Low Plank

Quote: 
"What makes something special is not just what you have to gain, but what you feel there is to lose."
- Andre Agassi

5.28.2020

W.O.D. 5.29.20



JOIN US TODAY AT 6AM or NOON ON ZOOM
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611 
Meeting ID: 583 839 611

Workout of the Day - Day 78 Quarantine
Warm- Up:
:20 on/ :10 off  x 2 rounds
- Jumping Jacks
- High Knees
- Butt Kicks
- Squat hops

For time:
5 Rounds
2:00 minutes of Cardio (Run/Row/Bike/DU/Mt Climbers)
20 Wallballs
10 Hang Power Snatch (65/95#)

Cash out:
4 Intervals
:20 Lateral Hops Over an Object
:10 Rest
:20 Clapping Push-ups
:10 Rest

Quote: 
"Make sure your worst enemy doesn't live between your own two ears."
- Laird Hamilton

5.27.2020

W.O.D. 5.28.20





Join us for our ZOOM Classes today at 7:00 am, 12pm, 1:00 Masters, or 5:30 pm

(7am) 
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397
(5:30pm) 
https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639

Workout of the Day - Day 77 Quarantine
Warm- Up:
3 rounds
20 Jumping Jacks
10 Low Grazers
 10 High Pull
10 total Shoulder taps

Strength:
Power Clean
7-7-7-7-7

Metcon:
AMRAP in 10
10 Box Jump or Tuck Jump
10 Power Cleans (barbell or dumbbell)

Cash out:
8 Intervals
:20 Windshield Wipers
:10 Hollow Hold
:20 Seated Leg Lifts over Dumbbell
:10 Rest

Quote: 
"The difference between the impossible and the possible lies in a person's determination." 
-Tommy Lasorda

5.26.2020

W.O.D. 5.27.20



Check out our offerings on ZOOM today!!! 
JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 

(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(6:30pm)
https://us04web.zoom.us/j/965795855
Meeting ID: 965 795 855

Workout of the Day - Day 76 Quarantine
Warm up:
2 rounds 
10 Press ups
20 Penguin jumps
10 Squat jump ins
5 Walk out to push up

Strength:
Back Squat
5-5-5-5-5

Metcon:
6 Rounds
15 Back Squats (75/115#)
30 Double Unders

Cash out:
4 Rounds
5 Wall Walks or 15 Push-ups
:30 Wall-sit

Quote: 
"It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters."
- Paul "Bear" Bryant

5.25.2020

W.O.D. 5.26.20





Check out our Zoom Offerings today at 7am, 12pm, Masters, or 5:30pm

(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563

(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272

(Masters)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

5:30pm ZOOM
link https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639

Workout of the Day - Day 75 Quarantine
Warm- Up:
:20 on/ :10 off x 2 rounds
- Samson Stretch
- Plank Ups
- Lateral Lunge
- Mt. Climber

For total reps:
5 Minute AMRAP
10 Dumbbell Strict Press
15 Sit-ups

5 Minute AMRAP
10 Push Press
20 Russian Twist (w/dumbbell)

5 Minute AMRAP
15 Push Jerks
10 V-ups

Cash out:
4 Rounds:
10 Bulgarian Split Squat (R)
10 Bulgarian Split Squat (L)
:30 High Plank
:30 Low Plank

Quote: 
"Persistence can change failure into extraordinary achievement."
- Matt Biondi

5.24.2020

W.O.D. 5.25.20


Workout of the Day - Day 74 Quarantine

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From there on it was referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

 Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

 Rx for the full WOD will require the weight vest (10# ladies and 20# gentlemen). 

 "Murph" 
For time: 
1 mile Run 
100 Pull-ups 
200 Push-ups 
300 Squats 
1 mile Run 
 (10#/20# vest) 

 An appropriate scale for this WOD would be ("1/2 Murph"): 
800M Run 
50 Pull-ups 
100 Push-ups 
150 Squats 
800 Meter Run. 

 Partner "Murph" is also an option: 
Two athletes complete the work together one person working at a time except on the runs. 
Both athletes will run an 800 together in the beginning and in the end (timer ends as the last person crosses the doorway). 

Today there will be no Zoom classes. 
Conquer this one on your own or text Coach Aimee to see where she's going to be doing it!


Quote: 
"The willingness of America's veterans to sacrifice for our country has earned them our lasting gratitude."
 -Jeff Miller

5.23.2020

W.O.D. 5.24.20


Workout of the Day - Day 73 Quarantine
Warm up:
1 round 
-10  good morning
- 10 each scap warm up
- 20 total plank pull through
- 20 total Superman
- 5 wall walk up
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Push Jerk

Cash out:
Spend 5 Minutes Practicing Hand Stand Walks
Use the following Progression
Hand Stand Kick up
While Inverted shift weight left and right on to finger tips
Inverted Shoulder taps
Kick up, Walk into the wall
Continue to move further back as you progress

Let us know how far you can go! Take a video or picture and tag us on Instagram @crossfitkop

Quote: 
“Life is a storm that will test you unceasingly. Don’t wait for calm waters that may not arrive. Derive purpose from resilience. Learn to sail the raging sea.” 
- Author Unknown

5.22.2020

W.O.D. 5.23.20


Workout of the Day - Day 72 Quarantine

For time:
800 Meter Run
50 Reverse Lunge (weighted)
100 Sit-ups (weighted)
50 Reverse Lunge (weighted)
800 Meter Run

Cash out:
5 Rounds
10 Single Leg Deadlift (right)
10 Single Leg Deadlift (left)

Quote: 
“The key that unlocks energy is desire. It's also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.” 
- Earl Nightingale

5.21.2020

W.O.D. 5.22.20





JOIN US TODAY AT 6AM or NOON ON ZOOM
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611 
Meeting ID: 583 839 611

Pizza Friday!
Workout of the Day - Day 71 Quarantine
Warm- Up:
2 rounds
10 Scap Push- Ups
10 Step Up
10 Pistol Squat
20 Mt. Climbers

All for time:
2:00 Your choice cardio (Row, Run, Bike, DU, Mt Climber)
21-15-9
Push-up
Box Jump
2:00 Your choice cardio (Row, Run, Bike, DU, Mt Climber)
15-12-9
Push-up
Box Jump
2:00 Your choice cardio (Row, Run, Bike, DU, Mt Climber)

Cash out:
8 Intervals
:20 Reverse Burpee
:10 Hollow Hold

Quote: 
“You have power over your mind - not outside events. Realize this, and you will find strength.” 
 ― Marcus Aurelius

5.20.2020

W.O.D. 5.21.20





Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397
(5:30pm) 
ZOOM 
https://us04web.zoom.us/j/801957639

Meeting ID: 801 957 639

Disco Thursday!
Workout of the Day - Day 70 Quarantine
Warm- Up:
2 Rounds
:30 Over the fence, under the fence
15 Squat hop ins
10 Russian Swings
5 Squat Thrusts

6 - 3:00 Minute AMRAP:
20 Kettlebell Swings
10 Burpees
Rest 1:00

Cash out:
5 Rounds
:30 Bench Dips
:30 Low Plank

Quote: 
“Take responsibility of your own happiness, never put it in other people’s hands.” 
 ― Roy T. Bennett

5.19.2020

W.O.D. 5.20.20


Check out our offerings on ZOOM today!!! 
JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(6:30pm)
https://us04web.zoom.us/j/965795855
Meeting ID: 965 795 855



Workout of the Day - Day 69 Quarantine
Warm- Up:
30 seconds at each, 3 rounds
- Jumping Jacks
- T- Claps
- Walk out to Push Up
- Jump Ins

Strength:
5 Intervals
3 Shoulder Press - 5 Push Press - 7 Push Jerk

Metcon:
5 Rounds for time of:
10 Hang Squat Clean
15 Push Press

* Your choice, Dumbbells or Barbell.

Cash out:
2 Intervals
:20 Forward Lunge
:10 Rest
:20 Reverse Lunge
:10 Rest
:20 Jumping Lunge
:10 Rest
:20 Weighted Lunge
:10 Rest

Quote: 
“Instead of worrying about what you cannot control, shift your energy to what you can create.” 
 ― Roy T. Bennett

5.18.2020

W.O.D. 5.19.20



Check out our Zoom Offerings today at 7am, 12pm, Masters, or 5:30pm

(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563

(12pm) NEW CLASS!
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272

(Masters)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

5:30pm ZOOM
link https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639



Temperature Check Tuesday!
Workout of the Day - Day 68 Quarantine
Warm- Up:
2 rounds
10 Strict Press
 10 Air Squat
8 total Samson Stretch w/ a twist
5 Broad Jump + high knees back

Strength:
Dumbbell Thruster
7-7-7-7-7

Metcon:
3 Rounds for time of:
60 Double Unders
30 Dumbbell Snatch (alternating)
20 Dumbbell Thrusters

Your choice cash out:
8 Intervals
:20 Plank Shoulder Taps
:10 High Plank

or

8 Intervals
:20 Inverted Shoulder Taps
:10 Rest

Quote: 
“We delight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty.” 
 ― Maya Angelou

5.17.2020

Zoom Challenge Week 4

Congratulations to this weeks winner Natalie!!!
Natalie won a $50 True Food Gift Card.
Next week jump on a ZOOM workout and get entered to win some Ascent Protien Powder, a shaker bottle and hat!!!

GOOD LUCK--see you soon on Zoom!

We have two new classes being offered this week, Noon on Tuesday and Thursday!

W.O.D. 5.18.20




Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(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

Workout of the Day - Day 67 Quarantine
Warm- Up:
:20/ :10 rest, 2 rounds
- Shoulder Taps
- Tuck Jumps
- Reverse Fly
- Lat Raise

For time:
Isa-Grace
30 Power Snatch (95/135#)
30 Clean and Jerks (95/135#)

Cash out:
3 Rounds
10 Dumbbell Bicep Curls
15 Dumbbell Row (right)
15 Dumbbell Row (left)

Quote: 
“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” 
—Michael Phelps

5.16.2020

W.O.D. 5.17.20 SURPRISE SUNDAY


Workout of the Day- Day 66 Quarantine
'SURPRISE SUNDAY'
Warm- Up:
:30 at each, 3 rounds
High Knees
Butt Kicks
Single Unders
Wrist Stretch

For time:
15-12-9-6-3:
Push Press
Push-up

Cash out:
5 Rounds:
50 Steps Farmers Carry
50 Double Unders

Quote: 
“Don’t worry about failures, worry about the chances you miss when you don’t even try.”
- Jack Canfield

5.15.2020

W.O.D. 5.16.20 SILENT SATURDAY


Workout of the Day- Day 65 Quarantine
'SILENT SATURDAY'
Warm up:
:20 at each
Squat jump ins
Reverse burpees
Open the gates
Over the fence under the fence

EMOM for 20 minutes:
8 Wallballs or Squat toss
6 Burpees

*both movements to be completed on the minute

Cash out:
4 Rounds
10 Single Leg Deadlift (right)
10 Single Leg Deadlift (left)
10 Reverse Lunge (right)
10 Reverse Lunge (left)

Quote: 
“Challenges are what make life interesting and overcoming them is what makes life meaningful.”
- Joshua J. Marine

5.14.2020

W.O.D. 5.15.20 FRONT LINE FRIDAY



JOIN US TODAY AT 6AM or NOON ON ZOOM
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611 
Meeting ID: 583 839 611


Workout of the Day- Day 64 Quarantine
'FRONT LINE FRIDAY'
Warm- Up:
2 Rounds
10 full Plank Cross Overs (up, down, over and back)
10 each side Bird Dogs
10 Bridge
10 Frog Jumps

5 Rounds:
1:00 Deadlift
1:00 Box Jump/Tuck Jump
1:00 Strict Knees to Elbows
1:00 Rest
Record Total reps for each round

Cash out:
"Buns of Steel"
2 Rounds:
10 Fire Hydrant Right
10 Donkey Kick Right
10 Leg Circles Fwd Right
10 Leg Circles Back Right
10 Fire Hydrant Left
10 Donkey Kick Left
10 Leg Circles Fwd Left
10 Leg Circles Back Left

Quote: 
“Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.”
- Les Brown

5.13.2020

W.O.D. 5.14.20 THOUGHTFUL THURSDAY



Join us for our ZOOM Classes today at 7:00 am, 1:00 Masters, or 5:30 pm

(7am) 
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397
(5:30pm) 
ZOOM 
https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639


Workout of the Day- Day 63 Quarantine
Warm- Up
2 rounds, :30 at each
Samson Stretch
Jump Ins
Walk out + push up
Low grazers

'THOUGHTFUL THURSDAY'
All for time:
4 Rounds:
20 Burpees
20 DB Snatch Alternating

Rest 2:00

3 Rounds:
30 Alternating DB Lunge (one DB front rack)
15 Handstand Push-ups or Stink Bugs

Cash out:
8 Intervals
:20 Low Plank
:10 High Plank

Quote: 
“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”
- Swami Sivananda

5.12.2020

W.O.D. 5.13.20-WHAT DO YOU MISS WEDNESDAY


Check out our offerings on ZOOM today!!! 
JOIN US TODAY AT 6:00 am, NOON or 6:30 pm! 
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611
(6:30pm)
https://us04web.zoom.us/j/965795855
Meeting ID: 965 795 855



Workout of the Day- Day 62 Quarantine
'WHAT DO YOU MISS WEDNESDAY'
Warm- Up:
3 Rounds
10 Toes Hip Sky
5 Reverse Fly
5 Strict Press
10 Air Squat

Strength 
Overhead Squat
10-10-10-10-10
(Use a barbell or single arm with KB, DB or Odd Object)

Metcon
AMRAP in 15 Minutes:
10 Overhead Squats
20 Sit-ups
30 Double Unders

Cash out:
8 Intervals
:20 180 Squat Jump
:10 Rest

Quote: 
“Your present circumstances don’t determine where you can go; they merely determine where you start.”
- Nido Qubein

5.11.2020

W.O.D. 5.12.20 TAG SOMONE TUESDAY


Check out our Zoom Offerings today at 7am, Masters, or 5:30pm

(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563

(Masters)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

5:30pm ZOOM
link https://us04web.zoom.us/j/801957639
Meeting ID: 801 957 639


Workout of the Day- Day 61 Quarantine
'TAG SOMEONE TUESDAY'
Warm- Up:
2 Rounds
20 Jumping Jacks
15 Russian Swings
10 total Ankle Stretch
5 Burpees

For time:
30 Devils Press
30 Dumbbell Step-ups
2:00 Cardio/Run 400M/Bike 500M/Row 500M/Mt Climber/DU
20 Devils Press
20 Dumbbell  Step-ups
2:00 Cardio/Run 400M/Bike 500M/Row 500M/Mt Climber/DU
10 Devils Press
10 Dumbbell  Step-ups
2:00 Cardio/Run 400M/Bike 500M/Row 500M/Mt Climber/DU

Cash out:
8 Intervals
:20 Bicep Curls
:10 Dumbbell Hold Overhead

Quote: 
“Happiness is not something you postpone for the future; it is something you design for the present.”
- Jim Rohn

5.10.2020

W.O.D. 5.11.20- MISSING YOU MONDAY


Check out our offerings on ZOOM today!!!

JOIN US TODAY AT 6am, NOON or 4:30pm!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(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


Workout of the Day- Day 60 Quarantine
'MISSING YOU MONDAY'
Warm- Up:
:20 at each, 3 rounds
Press Ups
Good Mornings
Tuck Jumps
Spiderman Stretch

10-1:00 Rounds:
25 Air Squats
Max Reps Clean and Jerk
(use dumbbells, a barbell (105/155) or an odd object)
Rest 1:00 between rounds

Record total reps of the Clean and Jerk for all 10 rounds.

COMPARE TO (3.12.20-the day before quarantine)

Cash out:
4 Intervals
:20 Oblique Crunch Right
:10 Hollow hold
:20 Oblique Crunch Left
:10 Hollow hold

Quote: 
“Don’t wait for extraordinary opportunities. Seize common occasions and make them great.”
- Orison Swett Marden

Zoom Workout Challenge Week 3

Congratulations to Tim H!! 
The winner of this weeks ZOOM challenge, Tim will receive a shirt from MBstix.

Join us on a ZOOM call next week (5/11-5/15) and get entered to win a $50 True Food Gift Card. 
Check out the menu, (truefoodkitchen.com) they are now open for curbside pickup!